2/12/2020

HammerOut CrossFit – CrossFit

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Warm-up

Beast Builder Benchmark (AMRAP – Rounds and Reps)

AMRAP 3 minutes rest 3 minutes AMRAP 3 minutes

3 “Macho Man” Complexes (115/85)

3 “Macho Man” Complexes (135/95)

3 “Macho Man” Complexes (155/105)

3 “Macho Man” Complexes (185/125)

3 “Macho Man” Complexes (205/145)

Max “Macho Man” Complexes (225/155)
1 Round of “Macho Man” is:

3 Power Cleans

3 Front Squats

3 Push Jerks

You’ll work as far as you can in the first three minutes, noting where you left off

After the rest period, you’ll pick up exactly where you left off and see how far you can get in the final three minutes of work

For Example: If you finished the 2nd round of “Macho Man” at the (155/105) barbell in the first three minutes, you’ll pick up with the start of the 3rd round of “Macho Man” at that weight when work resumes

You can even 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

Beast Builder Benchmark-Fitness (AMRAP – Rounds and Reps)

AMRAP 3 minutes

rest 3 minutes

AMRAP 3 minutes

3 “Macho Man” Complexes (75/55)

3 “Macho Man” Complexes (85/60)

3 “Macho Man” Complexes (95/65)

3 “Macho Man” Complexes (105/70)

3 “Macho Man” Complexes (115/75)

Max “Macho Man” Complexes (125/80)

1 Round of “Macho Man” is:

3 Power Cleans

3 Front Squats

3 Push Jerks

: Arm & Hammer (Time)

For Time:

Buy-In: 15 Clusters (135/95)

3 Rounds:

21/15 Calorie Assault Bike (or Row)

15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (135/95)
Substitutions

Chest to Bar Pull-ups

-Reduce Reps

-Chin Over Bar Pull-ups

-Banded Chest to Bar Pull-ups

-Jumping Chest to Bar Pull-ups

-Ring Rows

Arm & Hammer-Fitness (Time)

For Time:

Buy-In: 15 Clusters (95/65)

3 Rounds:

21/15 Calorie Assault Bike (or Row)

15 Pull-ups

Cash-Out: 15 Clusters (95/65)
RX + Chest to Bar

Substitutions

Pull-ups

-Reduce Reps

-Chin Over Bar Pull-ups

-Banded Pull-ups

-Jumping Pull-ups

-Ring Rows

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