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200309

9
Mar

200309

Pally Fit LLC – CrossFit/Fitness

Weightlifting

Back Squat ([email protected]% [email protected]% [email protected]%)

We are now in the 2nd week of cycle 2. Athletes should use their new adjusted training max from W1 of C2 (so add 10lbs to original W1 max)

Metcon

Metcon (AMRAP – Reps)

“Wise Men” for reps

3″AMRAP of Macho Man 115/75

Rest 3 min

3″ AMRAP of Macho Man 135/95

Rest 3 min

3″ AMRAP of Macho Man 155/105

1 Macho Man = 3 PCs + 3 FS + 3 Push Jerks
-Let’s choose our barbell weights based off the following recommendations:

-1st Round: Lighter weight that you see yourself being able to complete around 6+ rounds (1 Round Every :30 Seconds)

-2nd Round: Moderate weight that you see yourself being able to complete around 4+ rounds (1 Round Every :45 Seconds)

-3rd Round: Moderately Heavy weight that you see yourself being able to complete around 3+ rounds (1 Round Every Minute)

Strategy

-The Power Cleans are the pacer of the “Macho Man” complex

-Approach the Power Cleans in a way that allows you to go big on the Front Squat and Push Jerks

-On the opening bar, you may be able to string together unbroken sets on all 3 movements

-A common strategy as the weights increase is to go with singles on the 3 Power Cleans and unbroken through the Front Squats and Push Jerks

-At the heavier weights, the pace between Power Clean reps should likely be slower than at the lighter weights to allow for big sets on the Squats and Jerks

-Dropping the Front Squats or Push Jerks mid-set just means we have to do more Power Cleans that don’t count towards the score