CrossFit SJU – Function/Performance

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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 )

https://youtu.be/OzJ1BhbwnGg

+

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