Cajun CrossFit – Cajun60

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Power Clean

10-Rep Max

*All reps must be touch and go.

– Using this as a chance to gain valuable information on what weights we can be comfortable stringing reps together in the future.

– 3 attempts or less with ample rest between is ideal. Let’s be sure not to exceed 5 attempts.

– Athletes can expect to be around 75% (give or take) of their 1RM power clean.

– Score: Load


Metcon (AMRAP – Rounds and Reps)

“Power Chord”


15/12 Calorie Row, 3 Power Cleans

15/12 Calorie Row, 6 Power Cleans

15/12 Calorie Row, 9 Power Cleans

15/12 Calorie Row, 12 Power Cleans

15/12 Calorie Row, 15 Power Cleans

[Add 3 Power Cleans Per Round]

Barbell: 135 / 95 lb

– Conditioning Category: Threshold

– We should choose a weight that we could cycle for 10+ reps unbroken when fresh.

– Our row should be able to be completed in no more than 1:15. If not, let’s consider reducing the calories.

– Reset the monitor before starting each round.

– Score: Rounds + Reps

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