Perpetual Fitness – CrossFit
Weightlifting
Hang Clean (15 Minute Clock)
PERFORMANCE
Build to Heavy Single Hang Squat Clean
FITNESS
3-5 Rounds
1 Hang Power Clean + 1 Front Squat
12 Goblet Split Squats (6/side)
15 Suitcase Sit-ups
HEALTH
3-5 Rounds
3 Hang Power Cleans
12 Single Leg Glute Bridges (6/side)
15 Suitcase Sit-ups
Metcon
Metcon (AMRAP – Reps)
PERFORMANCE
AMRAP 9
30 Double Unders (10 DU’s | :30 Attempts)
1 Hang Squat Clean (135/95 | 115/85 | 95/65)
30 Double Unders
2 Hang Squat Cleans
30 Double Unders
3 Hang Squat Cleans
Etc….continue adding 1 Hang Squat Clean each round.
FITNESS
AMRAP 9
20 Double Unders (Mountain Climbers, 2ct | 45 Singles)
1 Hang Squat Clean (95/65 | 75/55 | 65/45)
20 Double Unders
2 Hang Squat Cleans
20 Double Unders
3 Hang Squat Cleans
Etc….continue adding 1 Hang Squat Clean each round.
FITNESS
AMRAP 9
30 Single Unders (Mountain Climbers, 1ct | Toe Taps)
1 Hang Power Clean or Front Squat (75/55 | 65/45 | 45/35)
30 Single Unders
2 Hang Power Clean
30 Single Unders
3 Hang Power Clean
Etc….continue adding 1 Hang Squat Clean each round.
*Score is total number of cleans