Friday

Cajun CrossFit – Cajun60

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Weightlifting

Snatch Complex

5 sets:

1 Power Snatch + Hang Squat Snatch

All Sets Performed @ 75-80% of 1 RM Squat Snatch
Stimulus

– Hold onto the bar for both reps.

– Rest as needed between sets.

– Score: Enter heaviest load lifted today.

Metcon

Metcon (Calories)

“Great Balls of Fire”

AMRAP 15:

Max Calorie Assault Bike

On the Minute [Starting at 0:00]:

10 Wallballs 20 / 14 lb
– CONDITIONING CATEGORY: Threshold

– WALLBALLS: Unbroken sets. Less than 30s.

– BIKE: 30-45s effort each minute.

– SCORE: Total Calories

– While we want to push the pace on the bike, we need to find a pace we can hold over the course of the 15 minutes.

– We also want to be sure that our pace on the bike isn’t so aggressive that it causes us to break on the wallballs.

– Quick transitions are key here as well.

MAX CALORIE ASSAULT BIKE

– Max Cals On Any Other Machine

– Max Shuttle Runs

– Max Meter Air Run

WALLBALLS

– Reduce Load

– Reduce Reps

– Single Dumbbell Thrusters

– Squat Jumps

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