Benchmark Tuesday

CrossFit Jacked – CrossFit


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

3 Power Cleans

3 Front Squats

3 Push Jerks


Randy Savage (AMRAP – Rounds and Reps)


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


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)

Categories: WOD

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