Cajun CrossFit – Cajun60

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Deadlift (4-4-4-4-4-4)

Dead Stop Deadlifts

6 Sets:

4 Dead Stop Deadlifts

– Start at 70% of your 1 RM deadlift and build from there.

– Rest as needed between sets.

– Score: Heaviest load lifted for the day.


Metcon (AMRAP – Reps)

“Furiously Fast”


Max Rounds of “DT” 115 / 85 lb

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rest 6 Minutes


Max Rounds of “Cindy”

1 Round of “Cindy”:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Rest 6 Minutes


Max Calorie Assault Bike

– Conditioning Category: Sprint

– Each round of “DT” should take less than 2:00.

– Each round of “Cindy” should take less than 1:30.

– Score: Total reps.


– The barbell in the first AMRAP is at a weight that is lighter than our usual “DT” weight. We can aim to complete each round using the traditional break up strategy of 11 deadlifts, drop, 1 deadlift into 8 hang power cleans, drop, 1 hang power clean into 6 unbroken push jerks.

– The “Cindy” rounds can be performed on the minute if transitions are fast and if there are minimal breaks. We can use the clock in this AMRAP to hold us accountable and see how close to 6 rounds we can get.

– The in the last AMRAP we use the 6 minutes as a ramp up. Every 2 minutes, we can aim to increase our speed and intensity.

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