CrossFit SJU – Function/Performance
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
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