Cajun CrossFit – Cajun60
Metcon
Metcon (Weight)
“A Little Sumthin”
On the 2:00 x 10 Rounds:
15 Box Jumps (24″/20″)
10 Toes to Bar
1 Snatch
*Score Is Sum Total of Snatch Weight
CONDITIONING CATEGORY: Intervals
– BOX JUMPS: Less than 45s. Full stand on top of box.
– TOES TO BAR: 1-2 sets. Less than 30s.
– SNATCH: Can be squat or power. Less than 15s.
– SCORE: Enter all weights lifted. Overall score will be the sum total.
– Plan out your weights ahead of time and have everything on the floor that you need. Be sure to use collars/clips.
– You can build in weight each round, do the same heavish weight each round, or start with your heaviest lift when fresh and back off the weight from there.
– Find a steady pace on the box. Breathe a lot here.
– Try to hold on for bigger sets on the toes to bar so that you can give yourself plenty of time for the barbell.
BOX JUMPS
– Reduce Reps
– Reduce Height
– Step-Ups
– Squat Jumps
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 20 AbMat Sit-Ups
SNATCH
– Clean
– Sub Dumbbell(s)