Cajun CrossFit – Cajun60
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