Cajun CrossFit – Cajun60

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5 Sets:

1 Tempo Overhead Squat

*5s Down, 5s Pause in Bottom, 5s Stand

Rest as needed between Sets.

– Focus on punching up on the bar and pushing the pinkies in to the bar to help keep the shoulders externally rotated and in a solid position.

– These are menat to be light, technique loads.

Percentages based on 1RM Overhead Squat:

Set 1 – 50% of 1 RM Overhead Squat

Sets 2-5 – 50-65% of 1RM Overhead Squat, base on feel.


Metcon (AMRAP – Reps)

“A Thing Or Two”

AMRAP 2 x 6 Rounds:

30 Air Squats

20 Push-Ups

10 Chest To Bar Pull-Ups

Max Squat Snatches (135/95)

Rest 2:00 Between Rounds

– Conditioning Category: Sprint

– The weight on the bar should be a moderate load. Something that you could complete 10+ unbroken squat snatches with when fresh.

– We want at least 30s on the bar each round. If you are still working on the gymnastics at the 1:30 mark on any round, let’s move right to the barbell.

– If you cannot complete 20 push-ups unbroken when fresh, let’s reduce the reps to 10-15.

– Score will be total reps of squat snatchs across all 6 rounds.


1. We are looking for hard efforts each round in order to buy us some time on the barbell.

2. Find a steady, fast pace on the air squats.

3. Aim for 1-3 quick sets on the push-ups.

4. Aim for 1-2 sets on the chest to bar.

5. Chip away at singles on the barbell.

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