Day 2 of 12 Days CrossFit Challenge at ChalkBox
On the second day of CrossFit my coaches sent to me:
'WITTMAN'
'MACHO MAN' Crazyness
AMRAP3min MACHO MAN
REST 3min
AMRAP3min MACHO MAN
REST 3min
AMRAP3min MACHO MAN
REST 3min
AMRAP3min MACHO MAN
REST 3min
1 round of MACHO MAN:
3 Power Cleans 60/40kg
3 Front Squats 60/40kg
3 Jerks 60/40kg
Notes from the coaches:
This is a hard workout. If you are confident with the movements give it a go however be sensible with the weight - this is a barbell conditioning workout and we want you to last for as long as possible.
Scales: you can use any weight you feel comfortable with. If you decide to go barbell only put on some wooden plates so you can do a proper power clean.
If you don't fully master the power clean you can scale it to hang power or even muscle clean - your coaches are able to advise you. Scale for Jerk is any STOH.
Lastly if you are a newbie to ChalkBox we provide you with the following scales:
3 Double KB Dead lifts
3 KB Front Rack Squats
3 Double KB Push Press
or
3 Med Ball Dead Lifts
3 Med Ball Front Squats
3 Med Ball STOH