Perpetual Fitness – CrossFit
Skill/Strength
Snatch
PERFORMANCE:
5 Sets, 1 Every 2:30:
3 Position Squat Snatch
High hang (Hips)
1 inch below the knee
Floor
FITNESS:
5 Sets, 1 Every 2:30:
3 Position Power Snatch
High hang (Hips)
1 inch below the knee
Floor
HEALTH:
5 Sets, 1 Every 2:30:
3 DB High Pull Each Arm
3 Hang DB Snatch Each Arm
Max Effort Hold (Plank, Side Plank, Hollow Hold, Superman)
Metcon
Metcon (2 Rounds for reps)
PERFORMANCE:
AMRAP 5
10 Power Snatch @ 45/35 (35/25) | (25/15)
8 Power Snatch @ 75/55 (45/35) | (35/25)
6 Power Snatch @ 95/65 (75/55) | (45/35)
Max Squat Snatch @ 105/70 (95/65) | (75/55)
1:00 Rest
AMRAP 5
10 Power Snatch @ 95/65 (75/55) | (45/35)
8 Power Snatch @ 115/75 (95/65) | (75/55)
6 Power Snatch @ 125/85 (115/75) | (95/65)
Max Squat Snatch @ 135/95 (125/85) | (115/75)
FITNESS:
2xAMRAP 5 with 1:00 Rest Between
10 Hang Power Snatch (75/55) | (65/45) | (45/35)
8 Power Snatch
Max Overhead Squats | Front Squats | Air Squats
HEALTH:
2xAMRAP 5 with 1:00 Rest Between
10 Hang Power Clean (75/55) | (65/45) | (45/35)
8 Power Clean
Max Front Squat | Air Squat | Box Squats