Cajun CrossFit – Cajun60
Strength
Cardio Weightlifting
EMOM x 5:
2 Hang Power Cleans
Immediately into:
EMOM x 5:
2 Hang Power Snatches
*Weights will vary by ability level, but on average for guys around 135-155 lbs on the cleans, and 95-125 lbs on the snatches. Ladies your suggested loading will be 95-115 lbs on the cleans, and 55-85 lbs on the snatches. These are just suggestions, and you may certainly go heavier or lighter than this.
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups