Mako Athletics – CrossFit
F(A): Deadlift (X3 on the 20 seconds for 15 sets)
DL(Sumo or Conventional)
-moderate/technique load
P(A): Deadlift ( X1 @ 70-75% on the 20 seconds for 15 reps)
DL (Sumo or Conventional)
– Each Rep AFAP
*Use this day to work technique and build confidence in the lift leading to Max Day on Friday. Move the light load with Maximal speed.
F(B): Metcon (2 Rounds for reps)
Fitness
0-10 minutes
1500m Row
AMRAP
Burpee Knee Raises
@10 minutes
7 min AMRAP
50ft Walking Lunges- unweighted
6-8-10-12….
DB Push Press
P(B): Metcon (2 Rounds for reps)
Performance
0-10 minutes
1800m Row
AMRAP
Burpee PullUp/CTB
@ 10 minutes
7 min AMRAP:
50ft Double DB Front Rack Lunge
6-8-10-12….
DB Push Press 35-50s/25-35s
*larger Classes start half the group on the 7 min amrap
Auxiliary
3×20-30 Banded Rows
*superset w/ 20 Hollow Rocks
