CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice (No Measure)
Function
A.
Hang Power Snatch (5 TnG Every 2:00 x 4)
*Light load
+
Metcon (Time)
“OPEN 18.0”
21-15-9
Dumbbell Power Snatch (#50/#35)
Burpee Over Dumbbell
*Modify as needed
*Dumbbells dropped from OH penalty = 300m run
Additional Work on Your Own
10 V-Ups / 12-15 Toe Touches
0:45-1:00 FLR (feet elevated if possible)
x 3-4
Performance
A.
Power Snatch (4-5 TnG Every 2:00 x 4)
*0:02-0:03 hold at top
+
Metcon (Time)
“OPEN 18.0”
21-15-9
Dumbbell Power Snatch (#50/#35)
Burpee Over Dumbbell
*Dumbbells dropped from OH penalty = 400m run
*https://www.instagram.com/p/BeOEoIZACA1/
Additional Work on Your Own
5 V-Up Complex
0:45-1:00 FLR on Rings (feet elevated)
x 3-4
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