CrossFit SJU – Function/Performance

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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