Mako Athletics – CrossFit
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
