Monday

Cajun CrossFit – Cajun60

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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.