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Cajun CrossFit – Cajun60

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Weightlifting

Snatch Complex

5 sets:

1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat

Rest as needed between sets
Set 1 – 70% of your 1RM Snatch

Set 2 – 75% of your 1RM Snatch

Set 3 – 80% of your 1RM Snatch

Set 4 – 85% of your 1RM Snatch

Set 5 – 90% of your 1RM Snatch

– Score is heaviest load lifted today.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Throw It Back”

AMRAP 15:

7 Bar Muscle-Ups

50 Wallballs 20 / 14 lb

500m Row
Stimulus

– CONDITIONING CATEGORY: Threshold

– BAR MUSCLE-UPS: 3 sets or less. 1:30 cap.

– WALLBALLS: 5 sets or less. 2:30 cap.

– ROW: 2:30 cap.

– GOAL: 2+ Rounds.

– SCORE: Rounds + Reps. Every 100m = 1 Rep.

Strategy

– Choose a break up strategy on the bar muscle-ups and wallballs that allow for consistent sets.

– Find a steady pace on the row that will allow you to hop right back up on the bar to start the next round.

Modifications

BAR MUSCLE-UPS

– Reduce Reps

– Banded Bar Muscle-Ups

– 14 Chest To Bar Pull-Ups

– 7 Strict Chest To Bar or Chin Over Bar Pull-Ups

– 7 Double Dumbbell Devil Presses

WALLBALLS

– Reduce Reps

– Reduce Target Height

– Reduce Weight

– Single Dumbbell Thrusters

– Squat Jumps

500 METER ROW

– Reduce Distance

– 400m Run

– 400m Ski

– 30 x 10m Shuttle Runs

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