Cajun CrossFit – Cajun60
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