CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

10:00 Before Class

3-4RNFT

1:00 Row

5/right Dumbbell Cross Body Muscle Clean

5/right Dumbbell Front Squat

5/left Dumbbell Cross Body Muscle Clean

5/leftt Dumbbell Front Squat

10 Scap Pull Ups

Function

A.

Dumbbell Deadlift + Dumbbell Hang Power Clean + Dumbbell Squat (1 DBDL + 1 DBHPC + 5 DBFS Every 1:30 x 5sets)

*If possible, use 35/20+

+

Metcon (5 Rounds for time)

4-5RNDS @ Increasing Effort

5 Front Squats, 75/55

8 Pull Ups

10 Back Squats, 75/55

8 Burpees
*Rest 1:30 between rounds

*Modify as needed

Performance

A.

Dual Kettlebell Hang Power Clean + Dual Kettlebell Squat (1 DKBHPC + 5 DFRKBSQUAT Every 1:30 x 5)

*Use 44/26+

*Athletes w/ RFESS 8RM of 50/30+

+

Metcon (5 Rounds for time)

5RNDS @ Increasing Effort

5 Overhead Squats, 95/65

8 Chest to Bar Pull Ups

5/side Overhead Lunge, 95/65

8 Burpee Over Bar
*Rest 1:30 between rounds