Friday

Cajun CrossFit – Cajun60

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Strength

Push Press (Week 3 of 4)

Set 1 – 5 reps @ 75%

Set 2 – 3 reps @ 85%

Set 3 – 1+ reps @ 95%

*After each set complete 7-10 upright rows w/ an empty barbell.

Metcon

Metcon (Weight)

Every 4 min x 5 rounds:

500m/400m Row

2 Power Cleans + 2 Jerks

Round 1 – 70% of 1 RM

Round 2 – 75% of 1 RM

Round 3 – 80% of 1 RM

Round 4 – 85% of 1 RM

Round 5 – 90% of 1 RM
**You should get done with the row in about 2 mins. After the power cleans and jerks, you should have about 1:45-1:30 of rest before the start of the next round.

**Score is heaviest weight lifted.

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