Cajun CrossFit – Cajun60

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Strict Press (21-21-21)

3 Sets:

7 “Bottom Half” Strict Presses

7 “Top Half” Strict Presses

7 “Full Range” Strict Presses

Rest As Needed Between Sets.

All percentages based on 5RM Strict Press:

Set 1 – 50-65%

Sets 2+3 – Build to a moderate load for the day, by feel.


Metcon (Time)

“Down to Clown”

For Time:

500/400m Row

21 Power Cleans

21 Push Jerks

500/400m Row

15 Power Cleans

15 Push Jerks

500/400m Row

9 Power Cleans

9 Push Jerks

Barbell – 135/95 lbs

– Conditioning Category – Threshold

– The barbell should be a moderate weight. Something you could complete 15+ push jerks unbroken when fresh.


The Big Takeaways:

1. Pace the row in a way that will allow you to hold on for big sets on the barbell.

2. Aim for 2-4 sets or singles on the power cleans.

3. Aim for 2-3 sets on all rounds on the push jerks.

4. Leave a smaller set for your last set of power cleans if you choose to cycle the bar each round so that you can right into your push jerks without needing to complete an extra clean. For example, on the 21, maybe you choose to go 8-7-5-1. After the last clean you would begin your first set of push jerks.



– 400m Run

– 400/300m Ski

– 30/21 Cal Assault Bike

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