CrossFit SJU – Function/Performance
Warm-Up
5:00-10:00 Before Class
2-3RNDS
2-3/side Turkish Get Ups or 3-5/side Kettlebell Windmill, light load
15m/side Single Arm Overhead KB/DB Walking Lunges, light load
Review Video- “The Snatch: Catch & Recovery” https://youtu.be/K6s8z3CVB0w
Coach’s Choice (No Measure)
Function
A.
Hang Power Snatch + Hang Snatch + Overhead Squat (1 HPS + 1 HS + 1 OHS Every 1:15 x 8)
*HS: below parallel
*Modify as needed
+
Metcon (Time)
5RFT
7 Overhead Squat, 75/55
21 Burpee
*Time Cap 12:00
*Modify as needed
Performance
A.
Power Snatch + Hang Snatch + Snatch (1 PS + 1 HS + 1 S Every 1:15 x 8)
*Drop bar after HS
*HS & S: must squat below parallel
*Athletes w/ PS 1RM of 155/85+
+
Metcon (Time)
5RFT
7 Overhead Squat, 115/75
14 Bar Facing Burpee
*Time Cap 10:00
Leave a reply