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Friday WOD

Power Clean + Front Squat + Push Jerk

Build to a Heavy Complex

“Wise Men”

Macho Man (135/95)

Rest 3 Minutes

Macho Man (155/105)

Rest 3 Minutes

Macho Man (185/135)

1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks

Went from no barbell yesterday to all barbell today! Like “Fire Alarm”, today is a twist on a classic CFNE workout, “Macho Man”. Athletes will dial in the movements that will be completed in “Wise Men” prior to the conditioning piece by building to a heavy complex. Heavy is relative for the day and focuses on form over load. The weights for the three AMRAPs should be something that athletes could complete at least 21, 15, and 9 push jerks unbroken respectively, as that movement will likely be the limiting factor. With a short time window on each, the weights should allow athletes to keep moving for the majority of the three minutes.

Earlier Event: August 2
Thursday WOD
Later Event: August 4
Sophia WOD