Monday

Cajun CrossFit – Cajun60

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Strength

Back Squat Waves

All percentages are based off your 5 RM Back Squat.

Wave #1:

7 Back Squats @ 71%

5 Back Squats @ 76%

3 Back Squats @ 81%

Wave #2:

7 Back Squats @ 76%

5 Back Squats @ 81%

3 Back Squats @ 86%

Wave #3:

7 Back Squats @ 81%

5 Back Squats @ 86%

3 Back Squats @ 91%

Metcon

Metcon (Time)

“Overrated”

5 Rounds For Time:

7 Power Snatches (115/85)

14 Box Jump Overs (24/20)
STIMULUS

THE BIG TAKEAWAYS

1. Let’s aim for 1-2 sets on the power snatches.

2. Take your time on the box jump overs so that you can get your hands right on the bar and get right to work on your power snatches in the round that follows.