February 18, 2020 - No Comments!


HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Reps)

Beast Builder Benchmark
3:00 for Max Reps

3:00 Rest

3:00 for Max Reps

3 "Macho Man" Complexes (R+115/85, Rx 95/65)

3 "Macho Man" Complexes (R+135/95, Rx 115/75)

3 "Macho Man" Complexes (R+155/105, Rx125/85)

3 "Macho Man" Complexes (R+185/125, Rx155/105)

3 "Macho Man" Complexes (R+205/145, Rx175/115)

Max "Macho Man" Complexes (R+ 225/155, Rx 185/125)

1 Round of "Macho Man" is:

3 Power Cleans

3 Front Squats

3 Push Jerks

*In this effort, we have 2 x 3:00 windows to accumulate max reps of the ladder complex. Wherever you finish the first 3:00, that will be your start for the second interval.

In other words, if we finish with 2 power cleans on the first round of 185/125 barbell, we'll rest 3:00, and then begin our second interval starting with the third power clean of that same bar. You are allowed to pick up in the middle of a round, it doesn't have to be a fully completed round. Macho Man" sets do not have to be completed unbroken.

***We will be repeating this benchmark at the end of the training cycle.

B: Metcon (Time)

Buy-In: 15 Clusters (R+135/95, Rx 115/75)

3 Rounds:

21/15 Cal Row Bike, Row Ski

15 Chest to Bar Pull-ups (Scale to Pull-ups, Jumping Pull-ups or Ring Rows)

Cash-Out: 15 Clusters

Published by: Breanne Feudale in Uncategorized

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