Macho Macho Man

By Sean 0
March 01 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

400m run

3 Giant Sets:

8 Banded Stiff-Legged Deadlifts

8 banded squats

16 Psoas March Steps (8 Each Leg)

8 Sit-ups

Strength

Front Squat (On the 1:30 x 7 Sets)

On the 0: 3 Reps

On the 1:30: 1 Rep

On the 3: 3 Reps

On the 4:30: 1 Rep

On the 6: 3 Reps

On the 7:30: 1 Rep

On the 9: 12 Reps

Metcon

Metcon (3 Rounds for reps)

“Wise Men”

AMRAP 3:

Max Rounds of Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:

Max Rounds of Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:

Max Rounds of Macho Man (185/135)

1 Round of Macho Man = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Scale

R1) 60% 1rm push jerk

R2) 70% 1rm push jerk

R3) 80% 1RM push jerk

Bitch Work

Metcon (No Measure)

For Time:

700 Meter Ski Erg

50′ Weighted Bear Crawl (53’s/35’s)

10 Sandbag Cleans (200/150)

50′ Weighted Bear Crawl (53’s/35’s)

700 Meter Ski Erg

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