Perpetual Fitness – CrossFit

Happy 1 Year Anniversary to Vegas’ very own Morganne Sickle! It has been so rewarding to have a glimpse into all of your growth and improvement this past year! You keep us all motivated and encouraged, and you’re a great leader and lady! We all appreciate you!

Weightlifting

Power Snatch + OHS + Snatch Balance

EMOM 15

Option 1.

1. Power Snatch + OHS + Snatch Balance (Building in weight across 5 sets)

2. Ring MU Transition

3. Mobility

3 POSITION SNATCH

EMOM 15

Option 2.

1. 3 Positon Squat Snatch

– High hang, hang, floor

2. Ring Dips or OHS work

3. Mobility

Power Snatch

EMOM 15

Option 3.

1. 5 Power Snatches

2. Banded OHS

3. Mobility

Metcon

Metcon (Time)

50-40-30

– Sprinter Sit-Ups

400-300-200m

– Run

30-20-10

– Hang Power Snatch (95/65)

50-40-30

– BFSU

300-200-100m

– Run or Row

30-30-10

– Hang Power Snatch (65/45)

50-40-30

– Bicycle Crunch (2 ct)

100-100-100m

– Run or Row

30-20-10

– Hang Power Snatch (45/35)