Cajun CrossFit – Cajun60
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