03252020 - CrossFit Westerville


CrossFit Westerville – CrossFit


Metcon (AMRAP – Rounds and Reps)

3:00 On

3:00 Off

3:00 On


3 “Macho Man” Complexes (115/85)

3 “Macho Man” Complexes (135/95)

3 “Macho Man” Complexes (155/105)

3 “Macho Man” Complexes (185/125)

3 “Macho Man” Complexes (205/145)

Max “Macho Man” Complexes (225/155)

1 “Macho Man” Complex:

3 Power Cleans

3 Front Squats

3 Jerks
Repeating from the start of the cycle

In this “Beast Builder Benchmark”, we’ll work through rounds of CompTrain’s “Macho Man” complex

1 Round of “Macho Man” is:

3 Power Cleans

3 Front Squats

3 Push Jerks

The format of this piece is: 3 Minutes On – 3 Minutes Off – 3 Minutes On

You’ll work as far as you can in the first three minutes, noting where you left off

After the rest period, you’ll pick up exactly where you left off and see how far you can get in the final three minutes of work

For Example: If you finished the 2nd round of “Macho Man” at the (155/105) barbell in the first three minutes, you’ll pick up with the start of the 3rd round of “Macho Man” at the weight when work resumes

You can even pick up in the middle of a round, it doesn’t have to be a fully completed round

“Macho Man” sets do not have to be completed unbroken

You can change weights as you go or have multiple barbells set-up beforehand — whatever is most convenient

The weight selection should feel as follows:

Bars 1-2: Light

Bars 3-4: Moderate

Bars 5-6: Heavier

You final score is total completed rounds and reps of “Macho Man”

If you reach the 6th and final barbell, you’ll complete as many round as possible at that weight until time runs out


Dirty 30 (Time)

For Time:

30 Box Jumps (24/20)


30 KBS (53/35)

30 Front Squats (115/85)

30 TTB

30 Push Press (115/85)

30 Deadlifts (115/85)

30 WB (20/14)

30 Burpees

100 Double-Unders
“Dirty 30” is a long grind of a workout that includes a little bit of everything

We expect the 370 total reps to take between 20-30 minutes to complete

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