CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice (No Measure)
Function
A.
Pause Power Snatch + Hang Power Snatch (1 PPS + 2 HPS Every 1:30 x 6)
– Pause Power Snatch: https://youtu.be/XLYQL_5VS2A
– Hang Power Snatch: https://youtu.be/R432wA_jUEA
*If possible build from 60-70%
+
Metcon (Time)
For Time:
800m Run (both)
60 Sumo Deadlift High Pull, 75/55 (alt. every 10)
40 Assault Bike Calories (20/each; partition as needed)
60 Front Rack Lunge, 75/55 (alt. every 10)
40 Calorie Row (20/each; partition as needed)
*Modify as needed
Performance
A.
Power Snatch + Below Knee Hang Power Snatch (1 PS + 2 BKHPS Every 1:30 x 6)
– Power Snatch: https://youtu.be/1WB9lUaIFw0
– Below Knee Hang Power Snatch:
https://youtu.be/xhyw42yJOM4
*Use 60-75%
*Build every two sets
*Athletes w/ a 1RM PS of 155/85+
+
Metcon (Time)
For Time:
1k Run (both)
60 Sumo Deadlift High Pull, 95/65 (alt. every 10)
50 Assault Bike Calories (25/each; partition as needed)
60 Overhead Lunge, 95/65 (alt. every 10)
50 Calorie Row (20/each; partition as needed)
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