Mako Athletics – CrossFit
Perf: Dumbbell Strict Press For Reps @ 50% BW (3 Rounds for reps)
OT3M x 3 sets for Max Reps
DB weight = 50% Bodyweight
Fitness is @ 30% BW(not Rx)
Metcon (3 Rounds for reps)
20 min EMOM:
1: 20s AMRAP Double KB Snatch or KB Clean and Press
2: 20s AMRAP PullUps
3: 20s AMRAP Row Sprint
4: 20s Double KB Front Rack Carry
Record Top Rounds of KBS, PullUp, Row Cals
Notes:
-Double KB Snatch weight should be manageable to move for the entire 20seconds
-PullUps can be Kipping/Strict or Ring Rows
-Row Sprint should be completed @ 90% Max effort… The goal is to be able to repeat the effort each round.
Metcon (No Measure)
Auxiliary
3×20 Straight Arm Lat Push Downs
Overhead Tricep Extensions 3×15-20
