Cajun CrossFit – Cajun60

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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 (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″)


ROW: Less than 1:00

BOX STEP OVERS: Unbroken, grindy sets. Hold dumbbells in the hang down by the sides.


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