Cajun CrossFit – Cajun60
Strength
Strict Press (10-10-10-10-10+)
4 Sets of 10 @ 60% of 1RM Strict Press
1 Set of 10+ @ 60% of 1RM Strict Press
[Leave 2-3 Reps In The Tank On Max Set]
FLOW: Complete 4 sets of 10 unbroken strict presses from a rack, resting 2-3 minutes between each set. Following the third set, complete 1 set of 10 or more unbroken strict presses. This is essentially a “near max set.”
SCORE: Enter reps completed for the set of 10+.
Metcon
Metcon (Time)
“Hide and Seek”
27-21-15-9:
Box Jump Overs (24″/20″)
Thrusters 95 / 65 lb
CONDITIONING CATEGORY: Threshold
BOX JUMP OVERS: Two foot take off. No need to stand fully. 27 reps should take less than 1:00.
THRUSTERS: 3 sets max. 27 reps should take less than 2:00.
SCORE: Time.