Monday

Cajun CrossFit – Cajun60

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Metcon

Metcon (Time)

“Climbing & Climbing”

2-4-6-8-10:

Power Snatches 135 / 95 lb

After Each Round:

400 Meter Row

2 Rope Climbs
Stimulus

– Conditioning Category: Threshold

– The power snatches should be at a weight that can be performed in quick singles during the workout.

– The rows should take less than 2:00.

– Each rope climb take less than :30s.

– Score: Total Time

Strategy

– Let’s aim for quick singles on the barbell

– Find a steady pace on the row

– Focus on strong foot clamps on the rope climbs. The stronger the clamp, the lass we need to use the arms.

Modifications

POWER SNATCHES

– Reduce Load

– Reduce Reps

– Sub Dumbbell(s)

400 METER ROW

– 300m Ski

– 800m Bike

– 300m Run

– 20 x 10m Shuttle Runs

ROPE CLIMBS

– Reduce Height

– Reduce Reps

– 3 Strict Pull-Ups + 3 Toes To Bar = 1 Rope

– 5 Burpees = 1 Rope

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