Cajun CrossFit – Cajun60
Weightlifting
Snatch
Build To A Heavy Single
– Rest as needed between attempts.
– While we want to build to a heavy, we should not sacrifice our form for a couple extra pounds or kilos on our snatch.
– This can be squat or power.
– Score: Heaviest successful lift. Update PR’s when finished if needed.
Metcon
Metcon (AMRAP – Rounds and Reps)
“Ring Pop”
AMRAP 13:
3 Strict Ring Dips
30 Double Unders
3 Dumbbell Snatches
3 Strict Ring Dips
30 Double Unders
6 Dumbbell Snatches
3 Strict Ring Dips
30 Double Unders
9 Dumbbell Snatches
…
[Add 3 Dumbbell Snatches Per Round]
Dumbbell: 50 / 35 lb
– CONDITIONING CATEGORY: Threshold
– STRICT RING DIPS: Break as needed. Less than 30s.
– DOUBLE UNDERS: Less than 40s.
– DUMBBELL SNATCHES: Light enough to switch hands in the air. 3 reps should take less than 15s.
– SCORE: Rounds + Reps. If you finish the round of 15 dumbbell snatches and get 10 double unders into the following round, your score would be 5+13.
– Aim to start with unbroken sets on the ring dips and reduce down to singles if needed in order to stay moving. We do not want to get hung up on this station.
– Relax the shoulders and have a loose grip on the rope handles for the double unders.
– Find a steady pace on the dumbbell snatches and breathe through these reps. No need to go super fast here.
STRICT RING DIPS
– Reduce Reps
– Banded Strrict Ring Dips
– Ring Dip Negatives (3s Down)
– Dip Between Boxes
– Bench Dips
DOUBLE UNDERS
– Reduce Reps
– 40s Time Cap
– 45 Single Unders
– 30 Line Hops
DUMBBELL SNATCHES
– Reduce Weight
– Reduce Rep Scheme (2,4,6 or 1,2,3)
– Light Barbell Snatches