CrossFit SJU – Function/Performance

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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