Cajun CrossFit – Cajun60
Metcon
Metcon (Time)
“I Got Options”
[On the 0:00]
9-6-3:
Power Snatches 135 / 95 lb
Burpee Box Jump Overs (30″/24″)
[On the 10:00]
12-9-6:
Power Snatches 95 / 65 lb
Box Jump Overs (24″/20″)
[On the 20:00]:
15-12-9:
Power Snatches 75 / 55 lb
Bar-Facing Burpees
– CONDITIONING CATEGORY: Threshold
– PART 1: Snatches completed in quick singles. High box (no need to stand fully on top). 6-8 minutes.
– PART 2: Snatches completed in 1-3 sets. Regular box (no need to stand fully on top). 5-7 minutes.
– PART 3: Snatches completed in 1-3 sets. Two foot take off on bar facing burpees. 6-8 minutes.
– SCORE: Enter how long each part took. Your overall score will be the sum total.
– PART 1: Steady singles on the bar. Push the pace on the box. Get the knees up really high for the jump up on the box.
– PART 2: Hold on for sets on the bar. Pace the box jump overs in a way that will allow you to maintain big sets on the bar.
– PART 3: Hold on for sets on the bar again. Pace the bar facing burpees in a way that will allow you to maintain big sets on the bar.
– TRANSITIONS: Lots of transitions in this workout. See how quickly you can start each station each round. Challenge yourself to avoid getting chalk unless it’s absolutely necessary.
POWER SNATCH
– Reduce Weights
– Reduce Reps
– Power Clean
– Single Dumbbell Power Snatch
BURPEE BOX JUMP OVER
– Reduce Height
– Reduce Reps
– Burpee Box Step Over
– Bar Facing Burpee
– Regular Burpee
BOX JUMP OVER
– Reduce Height
– Reduce Reps
– Box Jump
– Box Step Over
– Broad Jump
BAR FACING BURPEE
– Reduce Reps
– Line/Dumbbell Facing Burpee
– Burpee to Target
– Regular Burpees