CrossFit SJU – Function/Performance

Warm-up

Coach’s Choice (No Measure)

Function

A.

Power Clean (Build to a 1 RM for the day)

+

Metcon (2 Rounds for time)

12-9-6 reps @ Max Effort

Power Clean (95#/65#)

Burpees

Rest Walk 5-7 minutes

x 2

Additional Work on Your Own

Side Plank x 30 seconds ea side

Russian Twist x 20

Rest Walk 45-60 seconds

x 3

Performance

A.

Power Clean (Build to a 1 RM for th day)

+

Metcon (2 Rounds for time)

15-12-9 reps @ Max Effort

Power Clean (115#/75#)

Burpees

Rest Walk 8-10 minutes

x 2

Additional Work on Your Own

Side Plank x 30 seconds ea side

Russian Twist x 20

Rest Walk 45-60 seconds

x 3