CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Power Snatch + 1 and a Quarter Overhead Squat ( 1 PS + 1 & 1/4 OHS; 6 Sets Every 1:00)

https://youtu.be/MxLzVnlZVY0
*Modify as needed

+

Metcon (AMRAP – Reps)

27:00 Running Clock

0:00-7:00

P1- 1:00AMRAP Kettlebell Swings, 53/35

P2- 1:00AMRAP Wall Ball Shots, 20/14 @ 10’/9′

Rest 0:30

P2- 1:00AMRAP Kettlebell Swings, 53/35

P1- 1:00AMRAP Wall Ball Shots, 20/14 @ 10’/9′

Rest 0:30

P1- 1:00AMRAP Kettlebell Swings, 53/35

P2- 1:00AMRAP Wall Ball Shots, 20/14 @ 10’/9′

Rest 0:30

P2- 1:00AMRAP Kettlebell Swings, 53/35

P1- 1:00AMRAP Wall Ball Shots, 20/14 @ 10’/9′

Rest 1:30

*Both athletes work at same time

7:00-27:00

P1- 1k Row

P2- 800m Run

P2- 1k Row

P1- 800m Run

*P1 can’t start run until P2 finishes row & vice versa

Remaining time Synchro Burpees
*Modify as needed

Performance

A.

Power Snatch + Hang Snatch ( 1 PS + 1 HS; 6 Sets Every 1:00)

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

+

Metcon (AMRAP – Reps)

27:00 Running Clock

0:00-7:00

P1- 1:00AMRAP Kettlebell Swings, 70/53

P2- 1:00AMRAP Wall Ball Shots, 20/14 @ 10’/9′

Rest 0:30

P2- 1:00AMRAP Kettlebell Swings, 70/53

P1- 1:00AMRAP Wall Ball Shots, 20/14 @ 10’/9′

Rest 0:30

P1- 1:00AMRAP Kettlebell Swings, 70/53

P2- 1:00AMRAP Wall Ball Shots, 20/14 @ 10’/9′

Rest 0:30

P2- 1:00AMRAP Kettlebell Swings, 70/53

P1- 1:00AMRAP Wall Ball Shots, 20/14 @ 10’/9′

Rest 1:30

*Both athletes work at same time

7:00-27:00

P1- 1k Row

P2- 800m Run

P2- 1k Row

P1- 800m Run

*P1 can’t start run until P2 finishes row & vice versa

Remaining time Synchro Burpees to Plate