Cajun CrossFit – Cajun60
Strength
Snatch (2-2-2-2-2)
On the 1:30 x 5 sets:
1 Power Snatch
1 Squat Snatch
Build in weight each set
Set 1 – 60% of 1 RM Snatch
Set 2 – 65% of 1 RM Snatch
Sets 3+4+5 – 70-80% of 1 RM Snatch
*Reps do not have to be completed “touch and go”. Putting the bar down between reps is fine.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
“All Over Again”
25 Overhead Squats (75/55)
20 Single Dumbbell Hang Clean & Jerks (50/35)
15 Toes-to-Bar
*Switch arms every 5 reps on the dumbbell hang clean & jerks.