Turn2CrossFit – CrossFit
Warm-up
400m Run
then
:30/side couch stretch
:30/side pigeon stretch
3 sets-
Macho Man Complex
5 strict pullups or ring rows
then
build in weight for push press
Push Press
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)
When you get to your last set, it is 3+ reps. This means you will do your max reps and try to hit more than 3.
Score your weight for your last set and adjust how many reps you hit on the last set if needed.
“Tarzan” (Time)
For Time:
5-4-3-2-1
Macho Man Complex 155/105
Rope Climb
Cash out: 100m Farmer Carry w/KBs 70s/53s
Macho Man= 3 Power Cleans+ 3 Front Squats+ 3 Shoulder to Overhead