06DEC2019

By: Mako Athletics

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.

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