Cajun CrossFit – Cajun60
Weightlifting
Snatch Complex
EMOM x 10:
Snatch Deadlift + Hang Snatch High Pull + Hang Power Snatch
– Start at 65% of your 1RM snatch and build from there.
– Score is heaviest load lifted today.
Metcon
Metcon (AMRAP – Reps)
“I Love This Bar”
AMRAP 7:
Max Power Snatches 115 / 85 lb
On the Minute:
7 Toes to Bar
Rest 6 Minutes
AMRAP 7:
Max Bar-Facing Burpees
On the Minute:
7 Push Presses 115 / 85 lb
– CONDITIONING CATEGORY: Sprint
– POWER SNATCHES: Steady singles.
– TOES TO BAR: 1-2 sets.
– PUSH PRESSES: Unbroken sets.
– SCORE: Reps of power snatches and reps of bar-facing burpees. Overall score is the sum total.
– Steady singles on the power snatches.
– Hold onto the bar for the toes to bar.
– Steady pace on the burpees.
– Hold onto the bar for the push presses.
POWER SNATCHES
– Reduce Load
– Single Dumbbell Power Snatches
– Kettlebell Swings
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 2x Sit-Ups
BAR-FACING BURPEES
– Lateral Barbell Burpees
– Regular Burpees
PUSH PRESSES
– Reduce Reps
– Reduce Loading
– Double Dumbbell Push Presses