CrossFit SJU – Function/Performance

Warm-up

Coach’s Choice (No Measure)

Function

A.

Hang Power Snatch + OHS (2+3 every 2 minutes x 6)

+

Metcon (AMRAP – Reps)

In 10 minutes

Ascending Ladder

2 OHS (75#/55#)

2 Burpees

4 OHS

4 Burpees

6 OHS

6 …..

Additional Work on Your Own

0:25-0:35 Weighted Side Plank

20-30 Wall Deadbug (10-15/side)

x 3-4

Performance

A.

Snatch + Hang Snatch + OHS (1+1+1 every 2 minutes x 6)

+

Metcon (AMRAP – Reps)

In 10 minutes

Asceding Ladder

2 OHS (95#/65#)

2 Burpees over bar

4 OHS

4 Burpees over bar

6 OHS

6 …..

Additional Work on Your Own

0:15-0:25 Ring Side Plank

20 Core Engageg Deadbug

x 3-4