Monday

Cajun CrossFit – Cajun60

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Metcon

Metcon (Distance)

“Half Hour Power Shower”

AMRAP 30:

Max Meter Row

Every 5 Minutes [Starting at 0:00]

5 Ring Muscle-ups

10 Hang Power Snatches 95 / 65 lb

15 Box Jump Overs (24″/20″)
– CONDITIONING CATEGORY: Threshold

– RING MUSCLE-UPS: 1-2 sets. 1:30 or less.

– HANG POWER SNATCHES: 1-2 sets. 1:00 or less.

– BOX JUMP OVERS: 1:00 or less.

– SCORE: Meters

– Steady pace on the row.

– The seperator in this workout will be the muscle-ups. We want to hold on for sets here.

– Breathe through the hang power snatches. Re-grip the bar oin the way down in order to avoid death gripping the bar for all 10 reps each round.

– Steady pace on the box jump overs. Step down to keep better control over the heart rate.

– Fast transitions. Have the “just start” mentality on this one.

MAX METER ROW

– Max Meters On Any Other Machine

RING MUSCLE-UPS

– Reduce Reps

– 2 Strict Ring Muscle-Ups

– Jumping Ring Muscle-Ups

– 5 Burpee Chest To Bar Pull-Ups

– 5 Double Dumbbell Renegade Rows

HANG POWER SNATCHES

– Reduce Reps

– Reduce Load

– Single Dumbbell Hang Power Snatches

BOX JUMP OVERS

– Reduce Reps

– Reduce Height

– Step-Overs

– Squat Jumps

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