Cajun CrossFit – Cajun60
Strength
Back Squat (10-8-6-4-2)
Set 1 – 10 reps @ 55-57% of 1 RM Back Squat
Set 2 – 8 reps @ 65-67% of 1 RM Back Squat
Set 3 – 6 reps @ 75-77% of 1 RM Back Squat
Set 4 – 4 reps @ 83-85% of 1 RM Back Squat
Set 5 – 2 reps @ 90-92% of 1 RM Back Squat
*Rest 2:00 between sets
– Building on last week’s percentages, in week 2 of 2 of this descending rep scheme.
– Athelete’s choice on the increase in weight, where the above lists a 0-2% increase.
– Score will be the weight lifted on the set of 2.
Metcon
Metcon (Time)
“Tricycle”
For Time:
60/40 Calorie Row “Buy-In”
…Directly into:
30-24-18-12:
Alternating Dumbbell Power Snatches (50/35)
Chest-to-Bar Pull-ups
Thrusters (75/55)