Wednesday

Cajun CrossFit – Cajun60

View Public Whiteboard

Strength

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

4 Reps @ 83% of 5RM Bench Press

2 Reps @ 100% of 5RM Bench Press

4 Reps @ 83% of 5RM Bench Press

2 Reps @ 105% of 5RM Bench Press

4 Reps @ 83% of 5RM Bench Press

2 Reps @ 110% of 5RM Bench Press

Weightlifting

Positions: Static Holds

Accumulate The Following Totals In The Bottom Of The Squat:

Back Squat – 1 Set of :45s

Front Squat – 1 Set of :30s

Overhead Squat – 1 Set of :15s
– All sets completed with 72-75% of your 1RM Overhead Squat.

Weightlifting

Clean Pulls

5 Sets:

1 Clean Deadlift

2 Low-Hang Clean Pulls

:5s Pause at Low-Hang (Shin Level)

1 Low-Hang Clean Pull

Rest As Needed Between Sets
– Sets are intended to be completed unbroken.

– All percentages based on 1RM Clean & Jerk:

Set 1 – 80%

Set 2 – 85%

Set 3+4+5 – 90%

Metcon

Metcon (Time)

“Power Hour”

For Time:

50 Clean and Jerks (135/95)

On the Minute: 20 Double Unders
STIMULUS

– Conditioning Category: Grind

– Flow: Starting at the 0:00, athletes complete 20 double unders, then proceed to the barbell and start chipping away at the 50 clean and jerks. At the 1:00 mark, athletes will need to stop work on the barbell and complete another set of 20 double unders before going back to the barbell. Athletes will continue on in this fashion until all clean and jerks have been completed.

MODIFICATIONS

DOUBLE UNDERS

– 30 Single Unders

– 20 Line Hops

– 15s Effort On Any Machine

Leave a Reply

%d