08JUL2019

By: Mako Athletics

Mako Athletics – CrossFit

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F(A): Metcon (3 Rounds for weight)

Fitness

5 minute EMOM:

3 High Hang Power Snatch

-rest 1 minutes

5 minute EMOM:

2 Hang Power Snatch

-rest 1 minutes

5 minute EMOM:

1 Power Snatch
*Build each minute. Record the top set for each.

P(A): Metcon (3 Rounds for weight)

Performance

5 minute EMOM:

3 High Hang Snatch

-rest 1 minutes

5 minute EMOM:

2 Hang Snatch

-rest 1 minutes

5 minute EMOM:

1 Snatch
*Build each minute. Record the top set for each.

F(B): Metcon (AMRAP – Rounds and Reps)

Fitness

7 minute AMRAP:

10 Heavy KB Swings

5 Box Jumps w/ step down

P(B): Metcon (AMRAP – Reps)

Performance

7 minute AMRAP:

Power Snatches @ 65-70% of todays max
*@0:00 and top of each minute complete 3 box jumps 30/24

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