Cajun CrossFit – Cajun60
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