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
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