Cajun CrossFit – Cajun60
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.