CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice (No Measure)
Function
A.
Behind the Neck Push Press (@30×1; 6,6,5,5; Rest 2:00 )
*Build small after two sets
*Modify as needed
B.
Kettlebell See Saw Row (@2121; 6-8 x 3; Rest 1:30 )
https://youtu.be/fX0vah05mns
*Don’t use theraband
+
Metcon (4 Rounds for time)
3-4RNDS @ Increasing Effort
35-50 Double Unders / 50 Singles
6-8 Pull-Ups
6/side Single Arm Dumbbell Hang Power Clean & Press, 50/35
12 Hanging Knee Raises
Rest 1:30 between rounds
*Modify as needed
Performance
A.
Push Press (@30×1; 5,5,5,5; Rest 2:00 )
*Use 70% of PC 1RM
B.
Snatch Grip Pendlay Row (@3011; 6-8 x 3; Rest 1:30 )
+
Metcon (4 Rounds for time)
3-4RNDS @ Increasing Effort
50 Double Unders
4-6 Chest to Bar Pull-Ups
6/side Single Arm Dumbbell Hang Power Clean & Press, 50/35
8-12 Toes to Bar
Rest 1:30 between rounds
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