Here is the best solution for you (MacOs Sierra included) to convert Sony PMW-500 MXF files to ProRes MOV for Final Cut Pro 7, FCP X.
Source From: Copy/Edit Sony PMW-500 MXF files in FCP 7/X
We usually saw Sony PMW-500 Camcorder users encounter importing issues when attempting to edit their PM…
Blog posts : "work sony pmw500 with final cut pro x"
MXF to ProRes macOS Sierra-Editing Sony PMW-500 MXF files in FCP 7, FCP X
1 blog post