Cajun CrossFit – Cajun60
Weightlifting
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
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.