09AUG2019

Mako Athletics – CrossFit

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F(A): Metcon (2 Rounds for weight)

Fitness

10 EMOM:

1: 10 DB Strict Press

2: 10 DL-technique weight

P(A): Metcon (2 Rounds for weight)

Performance

10 EMOM:

1: 11 DB Push Press- tough weight

2: 7 TnG DL-moderate load
*record weight for both

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

Fitness

7 min AMRAP

10 KBS @ 53-70/35-53

8 Burpees Jump and Clap

P(B): Metcon (Time)

Performance

For Time:

10-9-8-7-6-5-4-3-2-1

KBS @ 53-70/35-53

Lateral Burpees over KB

A: Metcon (No Measure)

Accessory

3x100ft/ position Mixed Carry Front Rack + OH w/ KB

*superset w/ 8-10 SA DB BOR

+

3x 15-20 Tricep Banded Tricep Extensions

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