Cajun CrossFit – Cajun60
Strength
Power Clean (5-4-3-2-1)
Set 1 – 5 Reps @ 70% 1 RM Power Clean
Set 2 – 4 Reps @ 75% 1 RM Power Clean
Set 3 – 3 Reps @ 85% 1 RM Power Clean
Set 4 – 2 Reps @ 90-95% 1 RM Power Clean
Set 5 – 1 Rep @ 95-100% of 1 RM Power Clean or go for a new PR!
Metcon
Metcon (AMRAP – Reps)
“Power Play”
AMRAP 7:
1 Power Clean (155/105)
30 Double Unders
2 Power Cleans (155/105)
30 Double Unders
3 Power Cleans (155/105)
30 Double Unders
*Add 1 Power Clean per round until time expires.
– Looking for a moderate load on the barbell. Something we could cycle for 15+ reps unbroken when fresh.
– Quick singles or small sets are a great way to go on the barbell.