11JUN2019

By: Mako Athletics

Mako Athletics – CrossFit

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F(A): Metcon (Weight)

Fitness:

2 Hang Power Clean + 2 Front Squat
*perform a set on the 90 seconds for 10 sets

-keep weight at a moderate load and work on performing quality reps.

P(A): Metcon (Weight)

Performance:

Hang Clean below the knee x2
*perform a set on the 90 seconds for 10 sets

-building

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

Fitness:

8 min AMRAP:

16 Plate Hops

8 DL

8 DB Thrusters

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

Performance:

8 min AMRAP:

28 DU’s

7 DL @ 115-155/75-105

4 Thrusters

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