Cajun CrossFit – Cajun60
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