Cajun CrossFit – Cajun60
Strength
Push Press
6 Sets:
Push Press
All Sets Based on 1RM Push Press
Set 1-2: 4 @ 83%
Set 3-4: 3 @ 88%
Set 5-6: 2 @ 93%
– We’ll build every 2 sets as we reduce reps.
– Weights should allow for unbroken sets.
– Score: Heaviest load lifted today.
Metcon
Metcon (AMRAP – Rounds and Reps)
“Just the Two of Us”
AMRAP 10:
9 Thrusters 75 / 55 lb
35 Double Unders
– CONDITIONING CATEGORY: Threshold
– THRUSTERS: Unbroken sets. Less than 30s.
– DOUBLE UNDERS: Less than 45s.
– GOAL: 7+ Rounds
– SCORE: Rounds + Reps
– Steady pace on the thrusters. Exhale at the top of each rep.
– Relax the shoulders and breathe on the double unders. Be aware of how tightly you are holding ontot the handles in order to avoid early grip and shoulder fatigue.
– Focus on smooth transitions.
THRUSTERS
– Reduce Reps
– Reduce Load
– Double Dumbbell Thrusters
35 DOUBLE UNDERS
– Reduce Reps
– 55 Single Unders
– 35 Line Hops