03DEC2019

By: Mako Athletics

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

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