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
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