CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A.

Front Squat (@30X1; Build to a heavy single in 12-15 minutes)

B.

Half Karen (Time)

Fo time

75 Wall Ball Shots (20#/14#)

* Legit Reps

+

Tabata Sit-Ups (8 Rounds for reps)

8 sets of

20 seconds ON

10 seconds REST

* Anchored
* Please note each reps for each set.

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A.

Hang Power Snatch (3 every 75 seconds x 8)

* Compare to last week, focus on good mechanics not load.

B.

Metcon (Time)

In Teams of 2

400m Run (Both)

100 KB Lunges (Alt every 10) (53#/35#)

100 KB Swings (53#/35#)

100 AbMat Sit-Ups

400m Run (Both)

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A1.

Bench Press (Close Grip @30X1; 5,4,3,2,2: Rest 60 seconds)

* Last two sets tough! Compare to last week sets of 3-4 reps.

A2.

Deadlift (@3010; 2-3 x 5; Rest 90 seconds)

* Use 80% on all sets no more.

B.

Metcon (Time)

For time

21 S2OH (95#/65#) Rx+ (115#/75#)

3 Rope Climbs

15 S2OH

2 Rope Climbs

9 S2OH

1 Rope Climbs

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A1.

Front Squat (@30X1; 2-3 x 4; Rest 60 seconds)

* Make each set between 80-85% if possible.

A2.

Powell Raise (@2110; 6 ea side x 4; Rest 90 seconds)

C.

Metcon (Time)

5 Rounds

15 Wall Balls (20#/14#)

8 / 10 Toes to Bar

200m Run

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A.

Overhead Squat (@30X1; 5,5,5,5; Rest 90 seconds)

* Control movement, NO FAILS or MAXES! Look for quality.

B1.

Seated Z Press (Single Arm @21X2; 5-7 x 3; Rest 60 seconds)

B2.

Inverted Ring Rows (Supinated @20X2; AMRAP in 45 sec. x 3; Rest 90 sec)

C.

Metcon (No Measure)

@ Easy Effort

1,000m Row

75 Double Unders

2 mile AB Calories

300m Run

10 TGU (#moderate)

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A.

Power Clean (4 every 90 seconds x 7)

* Compare to last week sets of 3.

* Sustain proper mechanics.

B.

Metcon (3 Rounds for distance)

In 3 minutes Complete

2 / 4 Wall Walks

15 KB Russian Swings (70#/53#)

Max Distance Row @85-90% Aerobic

Rest Walk 2:30

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A1.

Back Squat (@30X1; 5,5,5,5; Rest 60 seconds)

* Start at 70% and build up to 80-82% if possible.

A2.

Weighted Pull-ups (@2010; 2-3 x 4; Rest 90 seconds)

* Without WTD Pull-up attempt:

Strict Pull-Ups @30X1; 3-6 x 4; Rest 90 seconds.

* Without Strict Pull-Ups perform:

Assisted Pull-Ups @31A2; 3-5 x 4; Rest 90 seconds.

B.

Metcon (AMRAP – Reps)

13 minute AMRAP

1 Round of Cindy

5 Burpees

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A.

Hang Power Snatch (2 every 60 seconds x 10)

* Compare to Oct. 8

B.

Metcon (AMRAP – Reps)

In Teams of 2 complete:

4 rounds of

P1 – 60 seconds of Row for Calories

P2 – 60 seconds DB or KB Walking Lunges

* 12 seconds in transitions.
* Please note total reps for calories and lunges.

Rest 5 minutes

Metcon (AMRAP – Reps)

In Teams of 2 complete:

4 Rounds of

P1 – 60 seconds Box Jump SD

P2 – 60 seconds FLR

* 12 seconds in transitions.
* Please note total reps on Box Jump.

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A1.

Bench Press (@30X1; 3-4 x 4; Rest 60 seconds)

* Compare to last week, go heavier, same tempo!

A2.

Deadlift (@3010; 2-4 x 4; Rest 2 minutes)

* Use 75% NO MORE!

B.

Metcon (Time)

5 Rounds

1 Rope Climb

8 S2OH (95#/65#) Rx+ (115#/75#)

10 AirBike Calories

CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A1.

RFESS (@2010; 6 ea side x 4; Rest 60 seconds)

Rear Foot Elevated Split Squat

A2.

Powell Raise (@2111; 6 ea side x 4; Rest 90 seconds)

* Compare to October 3.

B.

Metcon (No Measure)

15 minute EMOM

Minute 1 – 35 seconds WBS (20#/14#)

Minute 2 – 8 / 12 Toes to Bar

Minute 3 – 100m Run
* Please note total WBS.