Mako Athletics – CrossFit
F(A): Push Press (3-5RM in 15 minutes)
F(B): Push Press ( 1-2RM in 15 minutes)
*build in sets of 2 and 3. If you feel good, go for 1RM
F(B): Metcon (2 Rounds for reps)
Fitness
6 min AMRAP @ 80%
8 Alt DB Snatches
6 banded push ups
-rest 3 minutes
6 min AMRAP @ 80%
20 sec. DU / 40 Single Under
8 K2E
P(B): Metcon (2 Rounds for reps)
Performance
6 min AMRAP @ 80%
8 Alt DB Snatches 35-50/25-35
6 Push Ups/ Def Push ups(pates)
-rest 3 minutes
6 min AMRAP @ 80%
24 DUs
8 TTB
Auxiliary
3×20 Straight Arm Lat Push Downs
Overhead Tricep Extensions 3×15-20
