Cajun CrossFit – Cajun60
Weightlifting
Power Snatch
Build to Heavy Single
INTENTION: Building to a heavy single does not need you need to go for a PR. If it’s there, great! If not, just build to something that feels heavy.
SCORE: Heaviest lift.
Metcon
Metcon (Time)
“Scarface”
For Time
2 Rounds:
8 Power Snatches 155 / 105 lb
8 Bar-Facing Burpees
2 Rounds:
8 Power Snatches 135 / 95 lb
8 Bar-Facing Burpees
2 Rounds:
8 Power Snatches 115 / 85 lb
8 Bar-Facing Burpees
CONDITIONING CATEGORY: Pacer
POWER SNATCHES: Less than 1:30 per round.
BAR-FACING BURPEES: Less than 1:00 per round.
WORKOUT NOTES: No rest between rounds. Switch weights after every 2 rounds (this is on the clock).
SCORE: Time.
– Push the snatches. Hold on for sets if it’s there or hit quick singles.
– Pace the burpees.