Mako Athletics – CrossFit
A: Metcon (AMRAP – Reps)
On the 45 Seconds alt btw a1) & a2) for 5 rounds
a1) DB Strict Press x 4 w/ 3 sec negative
a2) 15s AMRAP:
– Strict Pull Up
– Banded CTB PullUp
– Ring Row
Note:
DB Strict Press: start at a moderate-tough weight and build by feel. Slow and controlled down on each rep.
Pull Ups: Should be done in 1 set.. Pick a movement you can move fast for 45 seconds
Record total number of pull ups
F(B): Metcon (4 Rounds for reps)
Fitness
3 min on the clock:
200m Run
AMRAP:
10 Plate Ground to Overhead
7 Burpees to a plate
-rest 3 minutes
X 4 Rounds
*goal is to repeat each round.
P(B): Metcon (4 Rounds for reps)
Performance
3 min on the clock:
200m Run
AMRAP:
9 Ground to Overhead 75-95/55-65
5 BarFacing Burpees
-rest 3 minutes
3 min on the clock:
200m Run
AMRAP:
7 Ground to Overhead-build
5 BarFacing Burpees
-rest 3 minutes
3 min on the clock:
200m Run
AMRAP:
5 Ground to Overhead-build
5 BarFacing Burpees
-rest 3 minutes
3 min on the clock:
200m Run
AMRAP:
3 Ground to Overhead@ NO MORE THAN 205-225/145-155
5 BarFacing Burpees
Ground to Overhead:
Power Snatch or Clean and Jerk allowed
Note– The last weights are the max allowed in the workout, not Rx.
