Friday

Cajun CrossFit – Cajun60

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Strength

Box Squat (2-2-2-2-2-2-2-2-2-2)

On the minute x 10:

2 Box Squats
– All sets at 55% of 5RM Back Squat.

– This will be a back squat to a box.

– Set the box height at parallel.

– Input the weight you used across as your score.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Clean Shave”

AMRAP 10:

10 Box Jump Overs (24/20)

10 Hang Squat Snatches (95/65)
STIMULUS:

– The weight on the barbell should be something we feel confident we could cycle 15+ hang squat snatches unbroken when fresh.

STRATEGY:

1. Main focus is big sets on the barbell today.

2. Steady pace on the box jump overs. Stepping down is a great way to stay in control of your breathing and rhythm.

3. Shoot for 1-2 sets on the hang squat snatches.

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