Cajun CrossFit – Cajun60
Strength
Push Press (8-8-8-8-8+)
All Percentages Based Off 1RM Push Press
4 Sets of 8 @ 65%
1 Sets of 8+ @ 65%
Rest 2-3 Minutes between sets
Complete 4 sets of 8 unbroken push presses from a rack. For the final set, complete 8 or more unbroken push presses. This is essentially a “near max set.” Leave 2-3 reps in the tank.
STANDARDS: Bar touches the shoulders in the bottom position. Elbows fully lockout at the top with the head through the arms.
SCORE: Enter reps completed for the set of 8+ Between All Sets.
Metcon
Metcon (AMRAP – Reps)
“You Up?”
AMRAP 10:
1 Burpee Box Jump
1 Push Jerk
2 Burpee Box Jumps
2 Push Jerks
3 Burpee Box Jumps
3 Push Jerks
…
Add 1 Rep Per Round
Box: (24″/20″)
Barbell: 115 / 85 lb
CONDITIONING CATEGORY: Threshold
BURPEE BOX JUMPS: Stand fully at the top. Jump or step down.
PUSH JERKS: Unbroken sets for the majority of the workout. Bar taken from the ground.
SCORE: Total Reps.