Iron Grip CrossFit – CrossFit
To start, we have the actual Macho Man complex to complete for the weightlifting portion. That means all 9 reps unbroken without dropping the bar. Again, the goal for today is to look good, then carry it over into the metcon. In terms of pacing, the power cleans and toes to bar are where breaking up will likely occur. For the cleans, singles will be the fastest and least fatiguing. For the toes-to-bar, 2-3 sets would be a smart and doable breakup strategy. Today is all about continually moving. Slow down if need be, but try not to stop.
Fitness
Macho Man Complex
Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
3 Rounds of Macho Man (95/65)
6 Burpees
9 Toes to Bar
Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks
Open & Performance
Macho Man Complex
Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
3 Rounds of Macho Man (135/95)
15 Toes to Bar
Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks