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Macho Man Complex

Metcon

Randy Savage

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Randy Savage

A repeat from 11/19/18! Both the complex and this workout are from a year ago tomorrow, which will be very exciting, considering we get to see how far we’ve come in a year! If you haven’t done this before, you get to set a new personal record! So yay! Make sure that barbell is “light” and the Toes-to-Bar scaled to something you can complete in as few sets as possible. Other than that, 12 minutes ain’t nothin!

Weightlifting

Macho Man Complex

Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks

Metcon

Fitness

F: Metcon (AMRAP - Rounds and Reps)

AMRAP 12:
3 Rounds of ""Macho Man"" (95/65)
15 Toes to Bar

1 Round of "Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks

Open & Performance

Randy Savage (AMRAP - Rounds and Reps)

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

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, November 18, 2019

Male Clients

1

Colin
Fabry

9:00AM to 12:30PM Open Gy...

1 x 9 @ 240 lbs

2

Private

3:30 PM Crossfit

1 x 9 @ 215 lbs

3

Nich
Thompson

9:00AM to 12:30PM Open Gy...

1 x 9 @ 205 lbs

4

Chris
Balsiger

9:00AM to 12:30PM Open Gy...

1 x 9 @ 185 lbs

4

Josh
Randall

5:30 PM CrossFit

1 x 9 @ 185 lbs

5

Brent
Buenger

8:00 AM CrossFit

1 x 9 @ 155 lbs

5

Steven
Shulski

5:00 AM CrossFit

1 x 9 @ 155 lbs

6

Scott
Jackson

6:30 PM Crossfit

1 x 9 @ 140 lbs

7

Private

3:30 PM Crossfit

1 x 9 @ 135 lbs

7

Jeffrey
Stark

4:30 PM CrossFit

1 x 9 @ 135 lbs

Set the bar down to re-grip for push press

8

David
Smith

8:00 AM CrossFit

1 x 9 @ 125 lbs

9

Javier
Gomez

5:00 AM CrossFit

1 x 9 @ 115 lbs

10

John
Popp

8:00 AM CrossFit

1 x 9 @ 105 lbs

10

Michael
Bostian

3:30 PM Crossfit

1 x 9 @ 105 lbs

11

Eric
Levy

4:30 PM CrossFit

1 x 9 @ 95 lbs

12

Jaidan
Curfman-Levy

5:30 PM CrossFit

1 x 9 @ 65 lbs

13

Andrew
Titche

5:30 PM CrossFit

1 x 9 @ 0 lbs

Female Clients

1

Jennifer
Schleicher

9:00AM to 12:30PM Open Gy...

1 x 9 @ 145 lbs

2

Cynthia
Brooks

5:30 PM CrossFit

1 x 9 @ 125 lbs

2

Irish
Coussens

3:30 PM Crossfit

1 x 9 @ 125 lbs

3

Megan
Sturgeon

9:00AM to 12:30PM Open Gy...

1 x 9 @ 120 lbs

4

Kimberly
Anderson

6:30 PM Crossfit

1 x 9 @ 115 lbs

5

Kariann
Stark

8:00 AM CrossFit

1 x 9 @ 110 lbs

5

Kimberly
Johnson

5:00 AM CrossFit

1 x 9 @ 110 lbs

6

Ali
Florence

5:00 AM CrossFit

1 x 9 @ 95 lbs

6

Nancy
Fairbanks

4:30 PM CrossFit

1 x 9 @ 95 lbs

7

Tammy
Houde

8:00 AM CrossFit

1 x 9 @ 90 lbs

8

Anastacia
Wagner

8:00 AM CrossFit

1 x 9 @ 85 lbs

8

Michelle
Hancock

4:30 PM CrossFit

1 x 9 @ 85 lbs

9

Courtney
Randall

5:30 PM CrossFit

1 x 9 @ 80 lbs

10

Andrea
Fabry

4:30 PM CrossFit

1 x 9 @ 75 lbs

10

Erin
Johnson

5:00 AM CrossFit

1 x 9 @ 75 lbs

11

Heather
Shepherd

3:30 PM Crossfit

1 x 9 @ 70 lbs

12

Sarah
Armengau

5:00 AM CrossFit

1 x 9 @ 65 lbs

13

Samantha
Sullivan

6:30 PM Crossfit

1 x 9 @ 55 lbs

14

Jennifer
Bury

6:30 PM Crossfit

1 x 9 @ 35 lbs