Cajun CrossFit – Cajun60
Strength
Deadlift (Week 3 of 4) (5-3-1+)
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 85%
Set 3 – 1+ reps @ 95%
*Perform 7 heavy kettlebell swings after each set.
**Keep the lower back tight, lift with your legs and bang out those reps!
Metcon
Metcon (AMRAP – Reps)
7 min AMRAP:
1 Round of “DT”
50 Double Unders
At the 7 min mark switch to:
7 min AMRAP:
10 Slam Balls (30/20)
10 Push Ups
*One round of “DT” is 12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks. Rx weight for all movements is 155/105 lbs.
*Scale the Double Unders to 100 singles if necessary. The rope is supposed to be “busy work” between the rounds of DT, so you need to keep moving.
*Score is total reps in both AMRAPs combined.