Wednesday

Cajun CrossFit – Cajun60

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Metcon

Metcon (Time)

“Gwen and Where?”

For Time:

500m Row

15 Unbroken Clean and Jerks

500m Row

12 Unbroken Clean and Jerks

500m Row

9 Unbroken Clean and Jerks

500m Row

Every Additional Break:

250m Row Penalty

Barbell: 115 / 85 lb
Strategy

– We really want to push ourselves on the barbell today. Our goal is to hold onto the barbell for unbroken sets. Try to reach for that goal today knowing that we can recover on the rows between our unbroken sets.

– If we end up breaking up our clean and jerks, we want to get right over to the rower and start pulling.

– Take a big couple of breaths before picking up the barbell each time and grab the bar with a strong hook grip in order to ensure that you are able to hold on.

– Even though we are working hard for big sets on the barbell, we still want to breathe through these reps and release tension in our grip when we can. Holding the breath and death gripping the bar is only going to cause us to fatigue more quickly.

Modifications

500 METER ROW

– 400m Run

– 400m Ski Erg

250 METER ROW

– 200m Run

– 200m Ski Erg

CLEAN AND JERKS

– Dumbbell Clean & Jerks

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