Friday

Cajun CrossFit – Cajun60

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Strength

Deadlift (3-3-3-3-3-2-1-1)

[All Percentages Based Off 1RM Deadlift]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 75%

3 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

1 Rep @ 85%

Rest 1-3 Minutes Between All Sets

Metcon

Metcon (Time)

“Dead Inside”

For Time:

55 Deadlifts 225 / 155 lb

55 Toes to Bar

55 Box Jump Overs (24″/20″)

55 Kipping Handstand Push-ups

Time Cap: 20 Minutes
Modifications

DEADLIFTS

– Reduce Weight

– Double Dumbbell

TOES TO BAR

– Reduce Reps

– 85 AbMat Sit-Ups

BOX JUMP OVERS

– Reduce Reps

– Reduce Height

– Box Step-Overs

– Squat Jumps

HANDSTAND PUSH-UPS

– Reduce Reps

– Use Risers

– 30 Strict Handstand Push-Ups

– Barbell Or Dumbbell Push Presses

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