CrossFit SJU – Function/Performance

Warm-up

Coach’s Choice (No Measure)

Function

A.

Power Snatch + Hang Power Snatch (1+2 every 75 seconds x 6)

+

Metcon (4 Rounds for time)

4 Rounds @ Increasing Effort (If possible)

6 Hang Power Snatch (95#/65#)

10 Box Jump SD (24″/20″)

200m Run

Rest Walk 45 seconds

Additional Work on Your Own

30-45 seconds FLR

15-20 Tuck Ups

Rest Walk as needed

x 3-4 sets

Performance

A.

3 Position Power Snatch (Floor + Below Knee + Mid-thigh) (1+1+1 every 75 seconds x 6)

+

Metcon (4 Rounds for time)

4 Rounds @ Increasing Effort

6 Hang Power Snatch (105#/70#)

10 Box Jump Over (24″/20″)

300m Run

Rest Walk 60 seconds

Additional Work on Your Own

45 seconds elevated feet FLR

10 Toe Touches + 10 Tuck-Ups

Rest Walk as needed

x 3-4