Cajun CrossFit – Cajun60

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Metcon (Weight)

10 min EMOM:

2 Power Snatches or 2 Squat Snatches (Climbing)
*Let’s build to something heavy today! Start at 50% and build from there. Otherwise, you may stay around 60% and work on technique. It’s your choice if you want to perform a power snatch or full squat snatch. Mix it up if you want.

*Score is heaviest weight lifted.

Metcon (Time)

With a 17 min running clock:

Complete the following 3 round “Buy In”:

15 Hang Power Snatches (75/55)

7 Bar-facing Burpees

Immediately into:

1 Mile Run
*You MUST complete the buy in portion before you start the run.

*Score is the total time of the buy in portion and the mile run.

*17 minutes is the time cap.

Running Club

Metcon (No Measure)

Run 1000m

Rest 3:00

Run 400m

Rest 3:00

Run 700m

Rest 3:00

Run 300m

Rest 3:00

Run 600m

Rest 3:00

Run 200m
*Please meet at Dutchtown High School track at 5am. The warm-up will begin promptly at 5 and take about ten minutes. It’s a total of two miles worth of running and should take about 35-40 minutes to complete.

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