Mobile, AL CrossFit
(251) 348-7664

WOD

Randy Savage

CrossFit Jacked – CrossFit

Weightlifting

Macho Man (Build to a heavy complex)

3 Power Cleans

3 Front Squats

3 Push Jerks
“Macho Man” is a CompTrain benchmark complex in which athletes will hold onto the bar for all 9 repetitions before dropping the barbell.

Metcon

Metcon (AMRAP – Rounds and Reps)

Randy Savage

AMRAP 12:

3 Rounds of “”Macho Man”” (135/95)

15 Toes to Bar
1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks

(you are now allowed to breakup the barbell movements however you’d like)

– Looking for athletes to complete 3-4+ rounds in “Randy Savage””

– This works out to a round every 3-4 minutes