CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice (No Measure)
Function
A.
Power Clean + Hang Power Clean + Front Squat (1 PC + 2 HPC + 3 FS; 5 Sets Every 1:30)
*If possible, use 65-80%
*Modify as needed
+
OPEN 18.1 Scaled (AMRAP – Reps)
20:00AMRAP
8 Hanging Knee Raise
10 Dumbbell Hang Clean & Jerks, 35/20 (5/side)
14/12 Calorie Row
*@ Sustainable Effort
This means a flat line pace, don’t increase effort at the end even if you can. Goal is to maintain pace beginning to end
*Compare to 02/23/18
*Note rounds & reps
Performance
A.
Power Clean + Hang Clean (1 PC + 2 HC ; 5 Sets Every 1:30)
*Set 1 @ 65%
*Set 2 @ 70%
*Set 3 @ 75%
*Set 4 @ 80%
*Set 5 @ 80%
*Atheletes w/ a Squat Clean 1RM of 225/135+
+
OPEN 18.1 (AMRAP – Reps)
20:00AMRAP
8 Toes to Bar
10 Dumbbell Hang Clean & Jerks, 50/35 (5/side)
14/12 Calorie Row
* @ 80-85% Aerobic Effort
This means that splits between rounds may deviate from 0:00-0:12 within the other; don’t rush it at the beginning, steady pace!
*Compare to 02/23/18
*Note rounds & reps
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