HomeGrown CrossFit - CrossFit
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