Cajun CrossFit – Cajun60

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EMOM x 10:

1 Snatch High Pull + 1 Power Snatch
– Reset after the Snatch High Pull – the reps are not meant to be “touch and go”.

– Weights should be between 65-70% of your 1 RM Snatch.


Metcon (Time)

“The Flip Side”

3 Rounds:

21 Kipping Handstand Push-Ups

12 Power Snatches 95 / 65 lb

Directly Into…

3 Rounds:

21 Bar-Facing Burpees

12 Power Snatches 95 / 65 lb

Time Cap: 22 Minutes

– Conditioning Category: Threshold

– Let’s make it our goal to complete couplet #1 in ~6:00-9:00 and couplet #2 in ~9:00-12:00. That means each round in the first couplet should take 3:00 or less and each round in the second couplet should take 4:00 or less.

– The kipping hanstand push-ups in couplet #1 should take less than 2:00 each round. Reduce the reps or modify the movement if needed.

– The power snatches should take less than 1:00 in both couplets. The weight should be light and completed in no more than 2 sets on any round.

– The bar facing burpees in couplet #2 should take less than 2:00. Reduce the reps if needed.

– Score: Time. If you get time capped, add 1s to your time for every missed rep.


– Aim to complete the handstand push-ups in 5 sets or less. This could be 6-5-4-3-3, 6-5-5-5, 7-7-7, 12-9, or 21 straight. We want to pick the strategy that has us resting the least about of time between sets.

– Aim to complete the snatches in 1-2 sets. 1 break here may be smart in order to save the shoulders a bit for the handstand push-ups.

– When we get to the 2nd couplet, we want to push the burpees a bit. It is going to be easy to lose a lot of time here.

– We can plan to catch our breath on the power snatches by slowing our cycle time down a bit here. We still want to aim for 1-2 sets here.



– Reduce Reps

– 1-2 AbMats

– Hand Release Push-Ups


– Reduce Reps

– Reduce Weight

– Single Dumbbell Snatches

– Double Dumbbell Sntaches


– Regular Burpees

– Burpees Over Dumbbell(s)

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