Monday

Cajun CrossFit – Cajun60

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Metcon

Metcon (Time)

“Jack Sparrow”

For Time:

100/80 Calorie Row

50 Dumbbell Hang Power Snatches 50 / 35 lb

30 Dumbbell-Facing Burpees

Directly Into..

150ft. Single Dumbbell Overhead Walking Lunge 50 / 35 lb

*DB Hang Power Snatches: Switch Arms Every 5 Reps *DB Overhead Walking Lunge: Switch Arms As Needed
Stimulus

– Conditioning Category: Threshold

– The 100/80 calorie row should take less than 7:00.

– The hang dumbbell snatches should be performed at a weight where all 50 reps can be completed with no more than 1 break. This movement should take less than 2:00.

– The dumbbell facing burpees should take less than 3:00.

– The walking lunge should be performed at a weight we can complete the full 150ft. with no more than 2 quick breaks. This movement should take less than 3:00.

– Score: Time

Modifications

100/80 CALORIE ROW

– Reduce Cals

– 100/80 Cal Bike Erg

– 80/64 Cal Assault Bike, Echo Bike, Ski Erg, or Cal Air Run

– 1200m Run

– 90 x 10m Shuttle Runs

DUMBBELL HANG POWER SNATCHES

– Reduce Weight

– Reduce Reps

– Kettlebell Swings

DUMBBELL-FACING BURPEES

– Reduce Reps

– Regular Burpees

SINGLE DUMBBELL OVERHEAD WALKING LUNGE

– Reduce Weight

– Reduce Distance

– Single Dumbbell Front Rack Walking Lunge

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