Wednesday

Cajun CrossFit – Cajun60

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Strength

Deadlift (3-3-3-3-3)

5 sets of 3 reps

Set 1 – 70% 1RM Deadlift

Set 2 – 75% 1RM Deadlift

Set 3 – 80% 1RM Deadlift

Set 4 – 85-90% 1RM Deadlift

Set 5 – 90-95% 1RM Deadlift

Metcon

Metcon (Time)

“On Repeat”

On the 3min x 8 Rounds:

10 Hang Power Cleans 135 / 95 lb

30 Double Unders

15/12 Assault Bike Calories
– CONDITIONING CATEGORY: Threshold

– HANG POWER CLEANS: Unbroken sets. 30s or less.

– DOUBLE UNDERS: About 30s.

– BIKE: 1:15 or less.

– SCORE: Slowest split time.

– Hold onto the hang power cleans.

– Breathe and relax the shoulders through the double unders.

– Push the bike.

HANG POWER CLEANS

– Reduce Reps

– Reduce Load

– Double Dumbbell Hang Power Cleans

30 DOUBLE UNDERS

– Reduce Reps

– 45 Single Unders

– Line Hops

250m ROW

– 250m Row

– 200m Run

– 200m Ski

– 15 x 10m Shuttles

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