Friday

Cajun CrossFit – Cajun60

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Weightlifting

Snatch High Pulls (5-5-5)

3 Sets:

5 Snatch High Pulls

All Sets Performed @ Light Weights

Power Snatch (2-2-2)

3 Sets:

2 Power Snatches

All Sets Performed @ 78-83% of 1RM Snatch

Metcon

Metcon (Time)

“Dance With The Devil”

15-12-9-6:

Double Dumbbell Devil’s Presses 50 / 35 lb’s

Calorie Row

Directly Into…

6-9-12-15:

Dumbbell-Facing Burpees

Calorie Row
– CONDITIONING CATEGORY: Threshold

– DEVIL PRESS: Less than 30s for every 3 reps.

– ROW: Less than 45s for every 6 cals.

– DB FACING BURPEES: Less than 45s for every 6 reps.

– SCORE: Time

– Steady, consistent pace on the devil’s presses.

– Strong effort on the row but we should be able to get off and get right back to work on the devil’s presses.

– Pace burpees and push the row OR push the burpees and pace the row. Pick one of the 2 movements to GO on and recover a bit on the other.

DOUBLE DUMBBELL DEVIL’S PRESSES

– Reduce Reps

– Reduce Load

– Single Dumbbell

15|12|9|6 CALORIE ROW

– 15|12|9|6 Cal Bike Erg

– 12|9|6|3 Assault Or Echo Bike

– 12|9|6|3 Cal Ski

– 12|9|6|3 Cal Air Run

– 15|12|9|6 x 10m Shuttle Runs

DUMBBELL-FACING BURPEES

– Reduce Reps

– Regular Burpees

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