CrossFit SJU – Function/Performance
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
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