Cajun CrossFit – Cajun60
Metcon
Metcon (AMRAP – Reps)
“The Grunt” (Cycle Benchmark)
AMRAP 5:
18 Power Cleans
15 Front Squats
12 Push Jerks
9 Power Snatches
Time Remaining: AMRAP Thrusters
Barbell – 135/95 lbs
STIMULUS
– In this barbell sprint, we’ll have 5 minutes to complete 18 power cleans, 15 front squats, 12 push jerks, 9 power snatches, and in the time remaining, as many thrusters as possible.
– We will retest this workout at the end of our cycle.
Metcon
Metcon (Time)
“Run It Back”
On the 4:00 x 6 Rounds:
12 Pull-Ups
21 Kettlebell Swings (53/35)
400 Meter Run
STIMULUS
– Working through intervals today that balance out gymnastics, weightlifing, and cardio.
– Round begins every 4 minutes (0-4-8-12-16-20)
– Score will be slowest round.
– These rounds should take 3:30 or less to complete, giving you at least 30 seconds of rest between sets.
– Choose a pull-up number you can complete in under 45 seconds.
– The kettlebell should also be a weight that you can complete unbroken every round.