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)