Friday

Cajun CrossFit – Cajun60

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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

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