Cajun CrossFit – Cajun60
Strength
Grit Squats – Week 2A
3 Supersets:
“X” Back Squats
“X” Front Squats
Rest 2:00 between sets
STIMULUS
– Super set means that we’ll complete our back squats, quickly change our weights (if needed), and then complete our front squats. There is little to no rest between the front squats and back squats but we’ll rest for 2:00 before completing the next super set.
– All percentages based off 5RM Back Squat (both front and back squat barbells).
Set 1:
10 Back Squats @ 62%
5 Front Squats @ 62%
Set 2:
8 Back Squats @ 67%
5 Front Squats @ 64%
Set 3:
6 Back Squats @ 72%
5 Front Squats @ 66%
Metcon
Metcon (Time)
“Jack Of All Trades”
For Time:
2,000 Meter Row
30 Bar Muscle-ups
40 Thrusters (115/85)
MODIFICATIONS
BAR MUSCLE-UPS
– Reduce Reps
– Burpee Pull-Ups
– 50 Chest to Bar Pull-Ups
– 60 Chin Over Bar Pull-Ups