Tuesday

Cajun CrossFit – Cajun60

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Strength

Bench Press (4-2-4-2-4-2)

All percentages based on 5RM Bench Press:

4 Reps @ 80%

2 Reps @ 95%

4 Reps @ 80%

2 Reps @ 100%

4 Reps @ 80%

2 Reps @ 105%
– Score is your heaviest set of 2 reps.

Weightlifting

Clean Pulls

5 Sets:

1 Clean Deadlift

2 Hang Clean Pulls

:5s Pause at Hang (Knee Level)

1 Hang Clean Pull

Rest As Needed Between Sets
STIMULUS

– Sets are intended to be completed unbroken.

All percentages based on 1RM Clean & Jerk:

Set 1 – 80%

Set 2 – 85%

Sets 3+4+5 – 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

“#Dead”

AMRAP 15:

10 Deadlifts (225/155)

10 Double Dumbbell Push Presses (50/35)

10/7 Calorie Assault Bike
STIMULUS

– Conditioning Category: Threshold

– The barbell should be a weight that you could complete 15+ deadlifts unbroken when fresh.

– The dumbbells should be a weight you could complete 15+ push presses unbroken when fresh.

STRATEGY

THE BIG TAKEAWAYS

1. Aim for 1-2 sets on the deadlifts and push presses.

2. Pace the bike in a way that will allow you to hold on for big sets on the deadlifts and push presses.

3. Try to find a steady pace throughout this workout. No need to sprint through any station.

MODIFICATIONS

Assault Bike

– 14/10 Calorie Row

– 100m Run

– 10/7 Calorie Ski

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