Cast Iron Fitness LLC DBA Cajun CrossFit – Cajun60
Strength
Push Press (Week 2 of 4) (3-3-3+)
Set 1 – 3 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 3+ reps @ 90%
**In between sets complete 10 reps per arm of side shoulder raises.
**The “+” means as many reps as possible.
**Complete 3 warm-up sets prior to your first working set. 3 reps at 40%, 3 reps at 45%, and 3 reps @ 50%.
Workout
Metcon (Weight)
Every 4 min x 5 Rounds:
5 Power Clean and Jerks
Immediately into:
400m Run
Round 1: 50%
Round 2: 60%
Round 3: 65%
Round 4: 70%
Round 5: 75%
Run HARD to get extra rest and that cardio in!
Score is the heaviest set of 5 completed with the run in the 4 minute window. Lift heavy and have fun!
Scale the run distance as needed to ensure you are completing it around 2 mins give or take.