(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

DESCRIPTION

* 30:00 time cap

* Only one person works at a time

* Scoring – total time to complete the workout with your partner.

2000m ROW

* 7:00-9:00 of Rowing

* Break the meters however you like, but meters must be shared equally. You must complete all of the row before moving on.

BAR MUSCLE-UPS

* 40 BMU’s or 40 Burpee Pull Ups should take less than 5:00.

* Break up however you like. You must complete all BMU or BPU before moving on to Macho Man

* To do all the reps, athletes should be able to do 3-5 BMU consistently, other wise consider scaling.

“MACHO MAN”

* 1 Round = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

* 1 Round = ~1:00

* Loading should allow for unbroken movement across all 9 reps. Think fast and unbroken vs. slower and broken.

* For the 16 Rounds – Partner 1: will do a full round of “Macho Man”, and then Partner 2 will do a full round of “Macho Man”. We will go back and forth “you go, I go” until all 16 rounds are completed or until the 30:00 clock saves you!

EFFICIENCY TIPS

* For the 2000m Row, 500m transitions are ideal, but are more tiring. 250m are less tiring but there are more transitions. Keep the straps lose on the rower for easy access to the foot pad.

* Consider two athletes as one. It is more beneficial to do small sets with quick transitions, than to do big sets requiring longer rest. If the plan isn’t working, change it.

* For “Macho Man” – slow is smooth and smooth us fast. Yes, be powerful, but move with purpose and precision. Erratic movement will be punished.

WOD

“Two Thousand Words” PARTNER WOD (Time)

“Two Thousand Words”

Partner Workout For Time:

2,000/1,600 Meter Row

40 Bar Muscle-ups

16 Rounds of “Macho Man”

“Macho Man”

3 Power Cleans +

3 Front Squats +

3 Push Jerks

RX+-155/105#

RX-135/95#, Burpee Pull Ups

50-59-105/75#, Burpee jumping pull up

60+-95/65# Burpee Ring Row

Basics-Single Ver. 500m Row, 20 Burpee RR,

4 Rounds of MM w/ PVC/BB

“Two Thousand Words” SINGLE VER (Time)

“Two Thousand Words”

1000/800m Row

20 BMU or BPU

8 Rounds of Macho Man

“Macho Man”

3 Power Cleans +

3 Front Squats +

3 Push Jerks

RX+-155/105#

RX-135/95#, Burpee Pull Ups

50-59-105/75#, Burpee jumping pull up

60+-95/65# Burpee Ring Row

Basics-500m Row, 20 Burpee RR,

4 Rounds of MM w/ PVC/BB