Friday

Cajun CrossFit – Cajun60

View Public Whiteboard

Weightlifting

Snatch

EMOM x 10:

1 Power Snatch + 1 Hang Squat Snatch
– Weight should be 65-70% of your 1RM Snatch.

– Score is heaviest weight lifted for the day.

Metcon

Metcon (AMRAP – Rounds and Reps)

“It’s Not Over”

AMRAP 9:

15 Toes to Bar

10 Deadlifts 115 / 85 lb

5 Power Snatches 115 / 85 lb
Stimulus

– Conditioning Category: Threshold

– The weight on the bar should be you can complete the snatches in quick singles. The deadlifts should feel light.

– The toes to bar should be completed in no more than 4 sets. This movement should be completed in under 1:30

– The deadlifts should take less than 30s.

– The snatches should take less than 1:00.

– Atheltes should aim to complete 3 or more rounds.

– Score: Rounds + Reps

Strategy

– If toes to bar tend to break down, let’s break early on.

– The deadlifts are light but they can easily fatigue the shoulders and the grip for your snatches and toes to bar. 1 quick break wouldn’t be a bad idea here if it means quicker snatches and bigger sets of toes to bar.

– Find a steady rhythm on the snatches. We want to keep the time between each rep roughly the same.

Modifications

TOES TO BAR

– V-Ups

– 2x AbMat Sit-Ups

– Knee Raises

DEADLIFT

– Sub Dumbbells or Kettlebells

POWER SNATCH

– Sub Dumbbell

– Kettlebell Swing

Leave a Reply

%d bloggers like this: