CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Hang Muscle Snatch (3-5 x 6 Sets Every 1:30 )

https://youtu.be/FS3KNzpQCdk
*Light load

*Modify as needed

+

Metcon (Time)

EMOMxAMRAP

Odd:

P1

5 Pull Up / Jumping Pull Up / Ring Row

8-10 Wall Balls, 20/14 @ 10’/9′

5 Burpee

P2 Rest

Even:

P2

5 Pull Up / Jumping Pull Up /Inverted Barbell Row

8-10 Wall Balls, 20/14 @ 10’/9′

5 Burpee

P1 Rest
*Modify as needed

*Continue for as many rounds as possible.

Workout ends when task can’t not longer be completed within the minute.

If made it to 30:00 mark, 300m Run w/ medball (both).

Note total time & partner name.

Performance

A.

Muscle Snatch (3 x 6 Sets Every 1:30 )

*Build from 60% of PS 1RM

*Build small every two sets

*Athletes w/ a PS 1RM of 135/85+

+

Metcon (Time)

EMOMxAMRAP

Odd:

P1

5 Chest Bar Pull-Up

10 Wall Balls, 20/14 @ 10’/9′

5 Burpee

P2: Rest

Even:

Partner 2

5 Chest Bar Pul Up

10 Wall Balls, 20/14 @ 10’/9′

5 Burpee

P1: Rest
*Step down/step up on burpee not allowed

*Continue for as many rounds as possible.

Workout ends when you can’t not longer complete the task within the minute.

If made it to 30:00 mark, 400m Run w/ medball (both).

*Note total time & partner name.