Cajun CrossFit – Cajun60

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Hang Snatch

3 rounds:

Minute 1 – 1 Hang Snatch

Minute 2 – 1 Hang Snatch

Minute 3 – 1 Hang Snatch

Minute 4 – Rest
*Start with a moderate load and add 10-20 lbs each round.

*Perfectly fine to stay at the same weight the entire time. Work on technique and getting comfortable with the movement.

*If you are still working on efficiency in the squat snatch movement, you may perform a Hang Power Snatch, then Overhead Squat instead.


Metcon (AMRAP – Rounds and Reps)

“Devil in Disguise”


10 Alternating Single Arm Devil Press (50/35)

10 Single Dumbbell Box Step-Ups (24/20)

10 Toes-to-Bar

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