Clean WODs 9 – Macho Man
EMOM for as Long as Possible
- 3 Power Cleans (185/135 lb)
- 3 Front Squats (185/135 lb)
- 3 Jerks (185/135 lb)
Each minute on the minute (EMOM), starting at the top of the minute, complete one round of 3 Power Cleans, 3 Front Squats and 3 Jerks. Rest the remainder of the minute. Take the barbell from the ground. Do not use a rack.
Score is the total number of rounds completed before becoming unable to complete a round prior the start of the next minute.
Good Score for “Macho Man”
– Beginner: 7-9 rounds
– Intermediate: 10-12 rounds
– Advanced: 13-15 rounds
– Elite: 16+ rounds
Tips and Strategy
To get a good score in this WOD, go as unbroken as possible for as long as possible: 3 unbroken Power Cleans, directly into 3 unbroken Front Squats, directly into 3 unbroken Jerks.
Anytime you put down the barbell during the 9 repetitions, you have to complete at least 1 unnecessary rep. This causes more muscular fatigue and takes away more of your (already limited) time. Go unbroken to find success in “Macho Man.”
“Macho Man” should feel moderately heavy right from the beginning. It should not feel light. The first 5-7 minutes of this WOD should feel pretty doable but after minute 7, the muscular fatigue and breathlessness should be real.
At the end of “Macho Man,” you should feel almost as much mental exhaustion as you do physical: a WOD that requires such a fierce race against the clock will challenge your mental fortitude.
Choose a load where you can complete all movements in 30 seconds or less for the first several minutes. The load should feel moderately heavy.
If you’re brand new to these movements, scale the complexity (see: Beginner B) of the movements so you can get the metabolic benefits of a loaded barbell.
3 Power Cleans (135/95 lb)
3 Front Squats (135/95 lb)
3 Jerks (135/95 lb)
3 Deadlifts (95/65 lb)
3 Front Squats (95/65 lb)*
3 Push Presses (95/65 lb)*
*For the Beginner B option, set up 2 barbells. Take the Front Squats and Push Presses from a rack.
Clean WODs 10 – Hotel Hell
- 100 Dumbbell Hang Clean Thrusters (2×35/25 lb)
- 5 Burpees to start, and at the top of each minute
Start with 5 burpees. Then complete as many hang squat clean thrusters (aka: “hang clusters”) as possible until the minute is up. Repeat until 100 total are completed.
Score is the time on the clock when the last thruster is completed. If athlete does not finish score is number of rounds and reps completed.
- Clean WODs Fraser: Photo Courtesy of CrossFit Inc