Friday

Cast Iron Fitness LLC DBA Cajun CrossFit – Cajun60

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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.

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