Cajun CrossFit – Cajun60
Strength
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
Metcon (AMRAP – Rounds and Reps)
“Devil in Disguise”
AMRAP 14:
10 Alternating Single Arm Devil Press (50/35)
10 Single Dumbbell Box Step-Ups (24/20)
10 Toes-to-Bar