Cajun CrossFit – Cajun60
Strength
Back Squat (10-8-6-4-2)
Set 1 – 10 reps @ 55% of 1 RM Back Squat
Set 2 – 8 reps @ 65% of 1 RM Back Squat
Set 3 – 6 reps @ 75% of 1 RM Back Squat
Set 4 – 4 reps @ 83% of 1 RM Back Squat
Set 5 – 2 reps @ 90% of 1 RM Back Squat
*Rest 2:00 between sets.
*Score is your heaviest weight on the set of 2, but keep record of the weights on the other sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
“Bootleg”
AMRAP 15:
21 Wallballs (20/14)
18 Single Dumbbell Alternating Power Snatches (50/35)
15 Toes-to-Bar
12 Box Jump Overs (24/20)
*Consider breaking the wallballs and toes-to-bar into smaller sets to conserve the shoulders. Something like 12-9 or 8-7-6 for the wallballs, and 8-7 or 5-5-5 for the toes-to-bar.
*Aim for smooth, unbroken sets on the dumbbell snatches.
*For the box jump overs, stepping down off the box as oppossed to rebounding or jumping may be helpful in controlling the heart rate as well as give our arms some extra time to recover.