CrossFit SJU – Function/Performance
Warm-up
Coach’s Choice (No Measure)
Function
A.
Metcon (Weight)
Every 75 seconds x 7 sets
1 Hang Power Clean (Below the Knee)
1 Hang Power Clean
1 Push Jerk
+
Metcon (Time)
21-15-9 reps of
Hang Power Clean (95#/65#)
Burpee to Box Jump (24″/20″)
Performance
A.
Metcon (Weight)
Every 75 seconds x 7
1 Power Clean
1 Hang Clean
1 Push Jerk
+
Metcon (Time)
21-15-9 reps of
Hang Power Clean (115#/85#)
Burpee Box Jump Over (24″/20″)
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