Cajun CrossFit – Cajun60
Metcon
Metcon (AMRAP – Reps)
“Change of Plans”
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Bar Muscle-ups
9 Double Dumbbell Hang Power Cleans
Rest 5 Minutes
AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull-ups
9 Double Dumbbell Front Squats
Rest 5 Minutes
AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull-ups
9 Double Dumbbell Push Jerks
Dumbbells: 50 / 35 lb’s
CONDITIONING CATEGORY: Threshold
WALKING LUNGE: Less than 1:00. Mark out 5ft, sections to practice Open standards (both feet must start behind any line, and both feet must finish beyond any line that follows.
BAR MUSCLE-UPS: Sets of 3 or more. Less than 2:00.
CHEST TO BAR: Sets of 4 or more. Less than 1:00.
PULL-UPS: Sets of 4 or more. Less than 1:00.
DUMBBELL MOVEMENTS: 1-2 sets. Less than 1:00.
SCORE: Enter total reps completed for the sum of the three AMRAP’s. Every 5ft. on the lunge is 1 rep.
– Unbroken efforts or 1 quick break on the lunges.
– Push the gymnastics. See if you can hold on for bigger sets today.
– 1-2 QUICK sets on the dumbbell movements.
– Quick transitions.
FRONT RACK WALKING LUNGE
– Reduce/Remove Weights
– Reduce Distance
– Sub Barbell
– 16 Step-Back Lunges
DOUBLE DUMBBELL MOVEMENTS
– Reduce Reps
– Reduce Weights
– Sub Barbell
BAR MUSCLE-UPS
– Reduce Reps
– Burpee Pull-Ups
– Double Dumbbell Devil Presses
CHEST TO BAR PULL-UPS
– Reduce Reps
– 6 Strict Chest To Bar
– Alternating Double Dumbbell Plank Rows
PULL-UPS
– Reduce Reps
– 6 Strict Pull-Ups
– Double Dumbbell Bent Over Rows