Cajun CrossFit – Cajun60
Metcon
Metcon (AMRAP – Reps)
“I Will Survive”
AMRAP 5:
500/400m Row Buy-in, Into Max Rounds:
30 Double-Unders
5 Power Snatches (135/95)
Rest 5:00
AMRAP 5:
500/400m Row Buy-in, Into Max Rounds:
30 Double-Unders
10 Power Snatches (95/65)
Rest 5:00
AMRAP 5:
500/400m Row Buy-in, Into Max Rounds:
30 Double Unders
15 Power Snatches (75/55)
– Score is total reps across the three AMRAP’s.
– The first barbell should be a weight we could easily cycle 5+ power snatches unbroken when fresh.
– The second barbell should be a weight we could easily cycle for 10+ power snatches unbroken when fresh.
– The third barbell should be a weight we could easily cycle for 15+ power snatches unbroken when fresh.
-Smooth pace and strong pull on the row. We want to be ready to hit our scored portion, the double unders and power snatches of each AMRAP.
– On the power snatches, shoot for small sets or steady singles on the heaviest bar, 1-3 sets on the second barbell, and 2-3 sets on the third barbell.