Cajun CrossFit – Cajun60
Metcon
Metcon (Time)
“Machete”
For Time [25 Minute Cap]:
1 Round of “Macho Man”
50 Double Unders
2 Rounds of “Macho Man”
50 Double Unders
3 Rounds of “Macho Man”
50 Double Unders
4 Rounds of “Macho Man”
50 Double Unders
5 Rounds of “Macho Man”
50 Double Unders
Barbell: 135 / 95 lb
1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
– CONDITIONING CATEGORY: Pacer
– MACHO MAN: Front squats into push jerks should be unbroken.
Less than 1:00 per round.
– DOUBLE UNDERS: Less than 1:00.
– Score: Time
– The most common break up strategy for “Macho Man” is singles on the power cleans, then, unbroken front squats into push jerks.
– Breathe through the double unders and relax the shoulders.
“MACHO MAN” ROUNDS
– Reduce Load
– Reduce Round/Reps
– Sub Dumbbells
DOUBLE UNDERS
– Reduce Reps
– 75 Single Unders
– 50 Line Hops