CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Paused Clean Pull + Hang Power Clean + Front Squat ((1 PCP + 1 HPC + 1 FS) x 2 Every 1:30 x 6)

*Perfect mechanics

*If possible, build every two sets

+

Metcon (Calories)

W3-6

Assault Bike

0:30 @ Sustainable Effort

0:30 @ Easy Pace/Rest

x 16
If possible, increase pace 1-3 RPM, comparing to Aug/22/18.

Rest 3 minutes

Metcon (Distance)

W3-6

Row

0:30 @ Sustainable Effort

0:30 @ Easy Pace/Rest

x 16
*Increase pace slightly from last week

Performance

A.

Clean Pull + Power Clean + Clean ((1 CP + 1 PC + 1 C) x 2 Every 1:30 x 6 *Perfect me)

*First Set: 60-65%

*Second Set: 65-70%

*Third Set: 70-75%

*Athletes w/ PC 1RM 225/155+

+

Metcon (Calories)

W3-6

Assault Bike

0:30 @ 85% Aerobic Effort

0:30 @ Easy Pace/Rest

x 16
*If possible, increase pace 2-4 RPM, comparing to Aug/22/18

Rest 3 minutes

Metcon (Distance)

W3-6

Row

0:30 @ 85% Aerobic Effort

0:30 @ Easy Pace/Rest

x 16
*Increase pace slightly from last week