Cajun CrossFit – Cajun60
Barbell Conditioning
Hang Power Snatch Conditioning
Every 2:00 x 5 Sets:
9 Unbroken Hang Power Snatches
21 Wallballs (20/14)(10/9ft)
INTENTION: Athletes will choose a weight for the hang power snatches they can complete unbroken across all sets. A solid place to be is around 50-60% of your 1RM snatch. Wallball sets should be completed in no more than 2 sets.
SCORE: Barbell load. If you need to strip weight, your score will be your lowest weight.
Metcon
Metcon (Time)
“Ups & Downs”
10 Rounds For Time:
200 Meter Row
10-1 Double Dumbbell Box Step Overs
Dumbbells: 50/35 lb’s
Box: (24″/20″)
Stimulus
ROW: Less than 1:00
BOX STEP OVERS: Unbroken, grindy sets. Hold dumbbells in the hang down by the sides.
SCORE: Time