CrossFit Jacked – CrossFit
Weightlifting
Power Clean + Front Squat + Push Jerk (Work to a heavy complex in 17 min)
Metcon
Metcon (3 Rounds for reps)
AMRAP 3:
Macho Man 95/65
Rest 3 Minutes
AMRAP 3:
Macho Man 115/85
Rest 3 Minutes
AMRAP 3:
Macho Man 135/95
RX+ 135/95, 155/105, 185/135
1 “Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks
– On the opening bar, you may be able to string together unbroken sets on all 3 movements
– A common strategy as the weights increase is to go with singles on the 3 Power Cleans and unbroken through the Front Squats and Push Jerks
– At the heavier weights, the pace between Power Clean reps should likely be slower than at the lighter weights to allow for big sets on the Squats and Jerks
– Dropping the Front Squats or Push Jerks mid-set just means we have to do more Power Cleans that don’t count towards the score
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Deadlift 135/95 (20 Seconds)
2) Standing Hold w/Barbell (20 Seconds)-Hold barbell in standing position at the top of the last deadlift rep of the initial 20 seconds
3) 20 sec rest