CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Front Squat (@31×1; 6,5,5,4,4; Rest 2:00-3:00)

*If possible, build slightly heavier than last week

*Focus on tempo

+

Metcon (5 Rounds for time)

5RNDS @ Increasing Effort

10 Front Squats, 95/65

10 Burpees

Rest 2:00
*Modify as needed

Performance

A.

Front Squat (@21×1; 5,5,4,4,3; Rest 2:00-3:00)

*Athletes w/ a FS 1RM of 240/150

*Use 65-75%

+

Metcon (5 Rounds for time)

5RNDS @ Increasing Effort

8-10 Front Squats, 115/75

8-10 Bar Facing Burpees

Rest 2:00