Cajun CrossFit – Cajun60

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Snatch Technique (1-1-1-1-1)

On the 2:00 x 5 Sets:

3-Position Squat Snatch
– Position 1: Pockets

– Position 2: 1 inch Above the Knees

– Position 3: Floor

– Full complex is intended to be completed unbroken

– Light weights across to ensure that the focus is moving really well, not on loading

– All sets performed at 30-40% of 1 RM Power Snatch


Metcon (Time)

“Over and Out”

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)
– Looking for a load we feel confident we could cycle 20+ Squat Snatches unbroken when fresh.

– This workout is all about the barbell. Pace on the burpees.

– Aim to complete the power snatches in 2-4 sets.

– Aim to complete the overhead squats in 1-3 sets.

– Aim for 2-5 sets on the squat snatches.

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