Category Archives: Uncategorized

Cajun CrossFit – Cajun60 View Public Whiteboard Teams of Two; You go, I go Metcon (Time) Teams of 2 – You Go, I Go For Time: 60 Rounds: 2 Hang Power Cleans (185/135) 4 Wall Balls (20/14) Rest 5 min 30 Rounds: 4 Deadlifts (225/155) 6 Cal Assault Bike Time Cap: 35 mins– These roundsContinue reading “Saturday – Team!”

Cajun CrossFit – Cajun60 View Public Whiteboard Barbell Conditioning Metcon (Weight) Power Clean Conditioning 10 Rounds For Total Load [15 Minute Cap]: 12/9 Calorie Assault Bike 1 Power CleanINTENTION: Athlete’s choice on loading. This can be the same weight across or building. Looking to move some heavy weight under fatigue. SCORE: Overall score will beContinue reading “Wednesday”

Cajun CrossFit – Cajun60 View Public Whiteboard 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 setsComplete 4 sets of 8 unbroken push presses from a rack. For the final set, complete 8 or more unbroken pushContinue reading “Tuesday”

Cajun CrossFit – Cajun60 View Public Whiteboard Metcon Metcon (Time) “Weapon of Choice” For Time: 30 Power Snatches 135 / 95 lb 2,000 Meter Row 100 Wallballs 20 / 14 lb(10/9ft.) [Partition However You’d Like]CONDITIONING CATEGORY: Threshold POWER SNATCHES: Singles or sets. Less than 5:00 total. ROW: 2:20 pace or faster. Less than 10:00 total.Continue reading “Monday”

Cajun CrossFit – Cajun60 View Public Whiteboard Strength Deadlift (3-3-3-2-2-1-1-1) All Percentages Based Off 1 RM Deadlift 3 Reps @ 40% 3 Reps @ 50% 3 Reps @ 60% 2 Reps @ 75% 2 Reps @ 80% 1 Rep @ 85% 1 Rep @ 88% Build to a Heavy Single Metcon Diane (Time) 21-15-9 Deadlifts,Continue reading “Friday”

Cajun CrossFit – Cajun60 View Public Whiteboard Teams of Two; You go, I go Metcon (AMRAP – Rounds and Reps) AMRAP 20: (You Go I Go per movement) 15/10 Calorie Row 10 Burpees 10 Wallballs #20/#14 200m Run– One partner works at a time. – Partners repeat each movement before moving on to the nextContinue reading “Thursday – Team!”

Cajun CrossFit – Cajun60 View Public Whiteboard Metcon Metcon (Time) “Sneaky Sevens” 7 Rounds For Time: 7 Box Jump Overs (30″/24″) 7 Power Cleans 135 / 95 lb 7 Toes to Bar 7 Front Squats 135 / 95 lb 7 Bar-Facing Burpees 7 Push Jerks 135 / 95 lb 7 Chest to Bar Pull-upsCONDITIONING CATEGORY:Continue reading “Wednesday”

Cajun CrossFit – Cajun60 View Public Whiteboard Metcon Metcon (Time) “Pushing Me Away” 5 Rounds For Time: 30/24 Assault Bike Calories 50 Double Unders 15-12-9-6-3 Strict Ring DipsStimulus CONDITIONING CATEGORY: Threshold BIKE: Less than 2:30. DOUBLE UNDERS: Less than 1:00. STRICT RING DIPS: 3 reps should take less than 30s. SCORE: Time. MODIFICATIONS 30/24 AssaultContinue reading “Tuesday”

Cajun CrossFit – Cajun60 View Public Whiteboard 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.Continue reading “Monday”

Cajun CrossFit – Cajun60 View Public Whiteboard Metcon (Time) “Thermopylae” For time With a partner 100 Single arm db oh squat 20 burpees 80 Abmat sit-ups 20 burpees 60 single arm db thrusters 20 burpees 40 alt db snatch 20 burpees 20 devils press 20 burpees 40 alt db snatch 20 burpees 60 single armContinue reading “Saturday”