CrossFit

3 Rounds for Time:
800m run
5 Rounds of Macho Man*
Each round of Macho Man Consists of:
3 Power Clean
3 Front Squats
3 Push Jerks
Love the combination of conditioning plus weightlifting here. When I read complex typically you think unbroken so that was the goal…until failure on the last round. Otherwise, I’ve done the 3-3-3 before as an EMOM and went two cleans, drop, and then the last clean into the 3 front squats and 3 push jerks. For the first 5 rounds I went more on feel and I think it put me into a bad place. After a slow second run I went into the next 5 rounds more strategically, using the clock as a guide, making sure to rest a minimum of 15-20 seconds before starting the next complex. In a perfect world I think each part is done in 3:30. That’s a 7 minute mile pace, and then about 40 seconds for each round of Macho Man which sounds like a lot but you have to remember each round takes about 20 seconds. Went maybe 15 seconds early on the last round trying to “sprint” to the finish and failed the last jerk. Not sure it counts but did one final jerk to get all the reps in, despite the last one not being a true complex. Give this one a go!

[@listentwice]

Well done!