CrossFit SJU – Function/Performance
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.
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