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Cajun CrossFit – Cajun60

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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.

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