CrossFit Now – CrossFit
WOD
“1-800-Macho-Man” (Time)
“1-800-Macho-Man”
3 Rounds:
800 Meter Run
5 Rounds of “Macho Man”
1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
30 min CAP
RX+-135/95#
RX -95/65#
50-59 -65/45#
60+-400m Run, 45/35#
Basics-200m Run, 2 Rounds of MM
PVC/BB
DESCRIPTION
We’ll combine barbell conditioning with run conditioning in this longer workout
After coming in from each 800 meter run, you’ll complete 5 rounds of the “Macho Man” complex before heading back out for the next run
For clarity, the 5 rounds of “Macho Man” is equivalent to 45 barbell reps
3 Rounds:
800 Meter Run
45 Barbell Reps
The intended time range for this piece is between 20-30 minutes
MACHO MAN
1 round of “Macho Man” is:
3 Power Cleans
3 Front Squats
3 Push Jerks
We’re looking to move a moderate weight barbell here
With a smaller rep count, choose a weight that allows you to complete the front squats and push jerks unbroken each round
While we are aiming for a weight that allows for unbroken squats and jerks, each complex does not need to be completed unbroken for it to count
For Example: A popular strategy here is singles on the power cleans followed by unbroken front squats and push jerks
ROWING VERSION
“1-800-Macho-Man” Rowing Version (Time)
“1-800-Macho-Man”
3 Rounds:
800 Meter Run
5 Rounds of “Macho Man”
1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
30 min CAP
RX+-135/95#
RX -95/65#
50-59 -65/45#
60+-400m Run, 45/35#
Basics-200m Run, 2 Rounds of MM
PVC/BB