Cajun CrossFit – Cajun60
Weightlifting
Metcon (Weight)
10 min EMOM:
Even – 2 Hang Power Snatches
Odd – Pull of choice
You may choose your “pull” movement from the following:
1.) 3-5 Ring Rows
2.) 3-5 Pull-ups
3.) 1-3 Muscle Ups
*On the snatches, start around 50% of your 1 RM and build in weight as you see fit. Try to end with something moderately heavy. You may instead stay around 50% and drill technique.
Chest up, tight back, and use those lats to scoop the bar into the hips!
*Choose the pulling movement that best suits your ability. Pull-ups may be strict, kipping, or butterfly. This a great opportunity to work on technique! Muscle ups may be ring or bar.
Metcon
Metcon (Time)
1 Round for time:
15 Pull-ups
Run 600m
30 Alt. DB Hang Power Snatches (50/35)
Row 1000m
30 Alt. DB Hang Power Snatches (50/35)
Run 600m
15 Pull-ups