Wednesday

Cajun CrossFit – Cajun60

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Weightlifting

Deadlift Recovery Week (5-5-5-5-5)

Every 2:30 x 5 rounds:

5 Deadlifts

10 Push ups

15 Air Squats
Similar to Monday, this is a deload week for deadlifts. You’ve experienced a bunch of heavy lifting the last few weeks. Here’s a chance to continue to train the movement while not burning ourselves out. Use the following percentages for the deadlifts:

Round 1 – 40%

Round 2 – 40%

Round 3 – 50%

Round 4 – 50%

Round 5 – 60%

Metcon (Time)

5 Rounds for time:

20 American Kettlebell Swings (53/35)

20 Box Jumps (24/20)
*Rx+ is 70/53 lb kettlebell.

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