CrossFit SJU – Function/Performance

View Public Whiteboard

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)