12NOV2019
Mako Athletics – CrossFit
A: High-Hang Clean (on the 90 seconds building)
X3 x3 sets
X2 x 3 sets
X1 x 3 sets
*building
Modification:
HH Power Clean + Front Squat (3+3)- moderate weight throughout
F(B): Metcon (Time)
Fitness
For Time:
50 WallBalls buy in
18-15-12-9-6-3
DB Deadlifts
DB Front Squats
(12 min Cap)
P(B): Metcon (Time)
Performance
For Time:
50 WallBalls 20/14-buy-in
15-12-9-6-3
Deadlifts 135-155/95-105
Front Squats
Rx+ 185/125
(12 min Cap)
Auxiliary
Barbell Good Mornings 3×8-10-heavier than last week
*btw sets complete 20-30 Hollow Rocks