Wise Men

CrossFit Jacked – CrossFit


Power Clean + Front Squat + Push Jerk (Work to a heavy complex in 17 min)


Metcon (3 Rounds for reps)


Macho Man 95/65

Rest 3 Minutes


Macho Man 115/85

Rest 3 Minutes


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


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

Categories: WOD

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