Cajun CrossFit – Cajun60
Weightlifting
Snatch Pulls
5 Sets:
1 Snatch Deadlift
2 Hang Snatch Pulls
:5s Pause at Hang (Knee Level)
1 Hang Snatch Pull
Rest as needed between sets.
– Sets are intended to be completed unbroken.
All percentages based on 1 RM Snatch:
Set 1 – 80%
Set 2 – 85%
Set 3+4+5 – 90%
Strength
Strict Press
4-2-4-2-4-2
All percentages based on 5RM Strict Press:
4 Reps @ 80%
2Reps @ 95%
4 Reps @ 80%
2 Reps @ 100%
4 Reps @ 80%
2 Reps @ 105%
Metcon
Metcon (Time)
“Mementoes”
3 Rounds:
36/24 Calorie Assault Bike
24 Toes to Bar
12 Jerks (185/135)
STIMULUS
– Conditioning Category: Grind
– The barbell should feel heavy but it should be something we can cycle 7+ reps unbroken when fresh.
– If you cannot string together 10+ toes to bar unbroken when fresh, let’s reduce the reps or modify the movement.
MODIFICATIONS
36/24 Calorie Assault Bike
– 48/36 Calorie Row
– 400m Run
– 36/24 Calorie Ski
Toes to Bar
– 48 Sit-Ups
– 24 V-Ups
– Knees To Chest
– 12 Strict Toes To Bar