Cajun CrossFit – Cajun60
Strength
Deadlift
On the 1:30 x 5 sets:
8-16 Alternating Pistols
3 Deadlifts
Build in weight on the deadlifts each round.
Percentages based on 1 RM Deadlift:
Set 1 – 60% of 1 RM Deadlift
Set 2 – 65% of 1 RM Deadlift
Sets 3-5 – 70-80% of 1 RM Deadlift
* Athlete’s choice on pistol reps.
* When in doubt, cap our pistol efforts at :45s per round.
* Substitutions for pistols:
– Pistols to a box
– Pistols holding on to an upright
– Air Squats
Metcon
Metcon (Time)
“Juke Box”
5 Rounds For Time:
15 Deadlifts (155/105)
12 Box Jump Overs (24/20)
9 Front Squats (155/105)
*Moderate barbell, and one that we could front squat 20+ reps unbroken when fresh.
*Looking to complete the front squats in 1-2 sets every round.
* 15:00 – 20:00 workout.