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
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