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