CrossFit SJU – Function/Performance
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
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