CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Behind Neck Snatch Grip Push Press + Overhead Squat (3 BNSGPP + 3 OHS x 5; Rest 1:30)

– BNSGPP: https://www.youtube.com/watch?v=9r7rOC3hhjk

– OHS: https://www.youtube.com/watch?v=3AjEKNKLFME
*Light load

*Mechanics over load

+

Metcon (AMRAP – Rounds)

15:00AMRAP

P1:

10 Deadlift, 115/75

5 Front Squat, 115/75

P2:

100m Run

*Then Switch
*Partners must tag before switch

*Modify as needed

Performance

A.

Behind Neck Snatch Grip Push Press + Drop Snatch + Overhead Squat (2 BNSGPP + 2 DS + 2 OHS @2211 x 5; Rest 1:30-2:00 )

– BNSGPP: https://www.youtube.com/watch?v=9r7rOC3hhjk

– DS: https://youtu.be/EQrcCmgraa8

– OHS: https://www.youtube.com/watch?v=3AjEKNKLFME
*Use 60-65% of PS 1RM

*Athletes w/ PS 3RM 155/95+

+

Metcon (AMRAP – Rounds)

15:00AMRAP

P1:

10 Sumo Deadlift High Pull, 115/75

5 Overhead Squat, 115/75

P2:

150m Run

*Then switch
*Partners must tag before switch