The 12 Days of CrossFit Christmas are HERE!!!!
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Are YOU ready????

On The Seventh Day of Christmas CrossFit CBD Gave To Meeeeeeeee........ .

"Macho Man"

Every Minute On The Minute, For 10 Minutes, Complete: 

3 Power Cleans

3 Front Squats

3 Push Jerks

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M: 62.5kg ---|--- W: 42.5kg

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After 10 rounds (10 minutes) if you have made through ALL the rounds with no missed rounds at all, add 1 rep every additional round.

Example: Round 11 = 4-4-4, Round 12 = 5-5-5, Round 13 = 6-6-6, etc. (If you did get caught at any stage then your workout ends at the 10 minute mark).

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• Our annual end of year celebration continues with this years edition of the the "12 days of CrossFit Christmas". 12 days of back to back benchmark/named WoDs to take us up to Christmas. Tons of fun times lie ahead! Be sure to read this blog post here on how to thrive during your experience in the 12 Days.
• Today we tackle one helluva WoD!! Every Minute On The Minute workouts, AKA "EMOMs" can be used in a variety of ways. sometimes used to develop skill work under low intensity parameters. Sometimes pushing you to work for there majority of a minute. Sometimes to use as a strength workout with a barbell. Today kinda falls into all of these factors. Well the low intensity part is only there for a fraction and then it ramps up!!
• Essentially we will treat this as a high volume lifting workout. It will feel aggressive for sure and lets not be afraid of that. Early rounds should take about 20 seconds to complete and as we grow more tired that will eek out a bit more. The bar is meant as "Moderately Heavy". What this means is the weight you choose is one you definitely move unbroken for the 3-3-3 reps without question. We will need that level of confidence and speed about us to ensure that when it gets dang tough after just a few minutes, that we can safely & quickly move the barbell.
• As the text states above if you make all 10 minutes of 3-3-3 successfully we will add 1 rep on to each move in the 11th minute (4-4-4). Then another rep in the 12th (5-5-5). And so on until the clock catches us. We can modify the start reps to 2-2-2 if we think the 3's are too much.
• All up this is a great way to get some lifting on inside of the "12 days". Lets GO!!!
• Hold the standards. Form is priority as always.
• Scale as needed.
• Stay Humble. Work Hard. Be Happy.

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Post your number of ROUNDS completed successfully (before the clock catches you) to Beyond The Whiteboard.

The video below is another variation of "Macho Man" but still has the core tenants of what we are after today 🙂