CrossFit SJU – Function/Performance

View Public Whiteboard

Warm-Up

Coach’s Choice (No Measure)

Function

A.

Power Clean + Front Squat ((1 PC + 1 FS) x 3 Every 1:15 x 8 )

*Drop bar after FS, rest up to 0:10 and repeat

*Modify as needed

+

Metcon (5 Rounds for time)

4-5RNDS @ Sustainable Effort

10 Sumo Deadlift High Pull, 75/55

10 Burpee

200/150m Row

Rest 1:00

Performance

A.

Clean + Hang Clean ((1 SC + 1 HC) x 2; Every 1:15 x 8 )

*Drop bar after HC, rest up to 0:10 and repeat

*Athletes w/ a 1RM of 225/155+

+

Metcon (5 Rounds for time)

4-5RNDS @ 85% Aerobic Effort

8 Sumo Deadlift High Pull, 95/65

8 Bar Facing Burpee

300/250m Row

Rest 1:00