Benchmark Tuesday

CrossFit Jacked – CrossFit

Weightlifting

Macho Man (Work to a heavy complex in 20 minutes)

3 Power Cleans

3 Front Squats

3 Push Jerks

Metcon

Randy Savage (AMRAP – Rounds and Reps)

AMRAP 12:

3 Rounds of “”Macho Man”” (135/95)

15 Toes to Bar
WOD last completed November 18th.

1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks

(you are now allowed to breakup the barbell movements however you’d like)

– Looking for athletes to complete 3-4+ rounds in “Randy Savage””

– This works out to a round every 3-4 minutes

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Hang Power Clean (3 Reps) 115/80

-Max 8 seconds to complete

2) Above Knee Hold (8 Seconds)

-After rep 3, lower bar to the level of touching the top of knee cap and hold

-Maintain slight bend in knee only (NOT straight legs or excess bend)

-ENSURE entire foot grounded; grip floor with toes (NO excess heel pressure)

3) Hang Power Clean (3 Reps)

-Max 8 seconds to complete

4) Clean Deadlift (Up to the Minute)

-Recommended Load: 45/35lbs (*Progressed up from PVC)

-Lower bar to mid-shin each rep

-This is NOT a Romanian or stiff-legged deadlift; use legs to lower the PVC from the knee to mid-shin to mimic the ideal action of a clean from the floor

-Active Recovery – Slow, Continuous Movement (No Stopping)

Pinball

CrossFit Jacked – CrossFit

Weightlifting

Snatch + Snatch Balance + Overhead Squat (Complete the following sets in 20 minutes)

Perform squat snatch leading into rest of complex.
1 complex at 70% of snatch

1 @ 75%

3 complexes @ 80%

Metcon

Metcon (5 Rounds for reps)

5 Rounds

1 Minute Wallballs 20/14

1 Minute Alternating Dumbbell Power Snatch 50/35

1 Minute Row/Bike/Erg

1 Minute Rest
For multiple heats have 2nd heat begin with machine.

Keep your highest scored round and lowest scored round within about 5 reps of each other

Score is total reps accumulated over the 5 rounds.

Sleeveless Sunday

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

3 Rounds

20 Minute Cap

15 Push-ups

100′ Walking Lunge

30 AbMat Sit-ups

100′ Farmers Carry (50’s/35’s)
walking lunge – walk length of rig down and back twice