CrossFit Jacked – CrossFit
Weightlifting
Macho Man (Build to a heavy complex)
3 Power Cleans
3 Front Squats
3 Push Jerks
“Macho Man” is a CompTrain benchmark complex in which athletes will hold onto the bar for all 9 repetitions before dropping the barbell.
Metcon
Metcon (AMRAP – Rounds and Reps)
Randy Savage
AMRAP 12:
3 Rounds of “”Macho Man”” (135/95)
15 Toes to Bar
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