Cajun CrossFit – Cajun60
Strength
Back Squat (Week 3 of 4) (5-3-1+)
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 85%
Set 3 – 1+ rep @ 95%
**Perform 6 dumbbell lunges per leg after each set.
You all should know the drill by now. Really push those reps on that last set!
Metcon
Metcon (AMRAP – Reps)
16 min EMOM:
(Mins 0-3)
Even – 7 Thrusters (95/65)
Odd – Max Bar Over Burpees (Lateral)
(Mins 4-7)
Even – 7 Sumo Deadlift High Pulls (95/65)
Odd – Max Handstand Push Ups
(Mins 8-11)
Even – 7 Hang Power Cleans (95/65)
Odd – Max Front Rack Lunges (95/65)
(Mins 12-15)
Even – 7 Push Press (95/65)
Odd – Max Box Jumps (24/20)
**Score is combined total reps of the burpees, HSPU (or wall walks), lunges, and box jumps.
**The scaled movement for HSPU is wall walks.
You decide how hard you want to make this one today!