CrossFit SJU – Function/Performance
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
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