Cajun CrossFit – Cajun60

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Snatch Complex

EMOM x 10:

1 Snatch Deadlift + 1 Power Snatch + 1 Overhead Squat
– Weights used should be between 65-70% of your 1 RM.


Metcon (Time)

“Arms Wide Open”

For Time:

30 Hang Power Snatches 75 / 55 lb

30 Handstand Push-ups

30 Overhead Squats 75 / 55 lb

30 Bar-Facing Burpees

30 Hang Squat Snatches 75 / 55 lb

– Conditioning Category: Threshold

– Each station should take 3:00 or less.

– The hang power snatches, overhead squats, and hang squat snatches should be completed in no more than 4 sets.

– The handstand push-ups are kipping reps. These should be completed in no less than quick sets of 5.

– Score: Time.


– Break more than you think on the hang power snatches. Handstand push-ups are the station that follows so we should be mindful of the shoulders here. The bigger of sets that we hold onto the bar for, the more fatigued our shoulders will get.

– Be mindful of your rest time between sets on the handstand push-ups. Time can quickly disappear here if we start with too big of sets and need lots of time to recover between.

– Let’s challenge ourselves to hold on for bigger sets on the overhead squats. This is a place where we can catch the breath a bit too.

– Find a steady pace on the bar-facing burpees that you will not cause you to stop or slow down. If you typically feel like you get dizzy doing these, try to always hop over the bar facing the same plate.

– The hang squat snatches will be both a mental and physical grind. If we want to complete these in 4 sets or less we need to stay focused and present on each set. Make quick work of each set so you can spend as little time under tension as possible.



– Reduce Reps

– Reduce Weight

– Hang Power Cleans

– Double Dumbbell

– Single Dumbbell

– Kettlebell Swings


– Reduce Reps

– Use 1-2 AbMats

– Push-Ups

– Bar-Facing Burpees


– Reduce Reps

– Reduce Weight

– Front Squats

– Double Dumbbell

– Single Dumbbell


– Reduce Reps

– Bar Lateral Burpees

– Regular Burpees


– Reduce Reps

– Reduce Weight

– Hang Squat Cleans

– Double Dumbbell

– Single Dumbbell

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