Cast Iron Fitness LLC DBA Cajun CrossFit – Cajun60

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Deadlift (Week 1 of 4) (5-5-5+)

Set 1 – 5 reps @ 65%

Set 2 – 5 reps @ 75%

Set 3 – 5+ reps @ 85%

**Perform 3 strict chin-ups (palms facing towards you) after each set. Add weight where you can. Use belt w/ kettlebell or plates, or hold 10-15 lb plate between legs. If you are still working towards a strict pull-up, perform these seated band pull-downs as shown in this demo video:

**The “+” means as many reps as possible.
All percentages are based off your 1 RM. If you don’t know your 1 RM, use an estimate, and/or consult with a coach. Keep this number recorded somewhere, because when we start this cycle again in a couple of months, we will add ten pounds or so to it. This is called linear progression, and it is how you get stronger.


Metcon (Time)

5 rounds for time:

12 Toes-to-bar

30 Double Unders

200m Run
**If you are still working on consistent double unders, scale to 60 single unders today. The goal is to complete this movement in one unbroken set, two at most, to preserve the stimulus of the workout.

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