16OCT2019

Mako Athletics – CrossFit

F(A): Front Squat ( 8×3 @ technique weight)

-on the 90 seconds

-2 sec pause on rep 1

P(A): Front Squat (8×3 @ 65-75%)

-on the 90 seconds

-2 sec pause on rep 1

The goal is moving the bar as fast as possible with a high focus on form. If you slow down, or form breaks go lighter.

F(B): Metcon (4 Rounds for time)

Fitness

4 Rounds each for time:

15 DB Power Cleans

15 WallBalls

Start a new round on the 4 minutes

P(B): Metcon (4 Rounds for time)

Performance

4 Rounds each for time:

20 DB Power Cleans35-50/25-30

20 WallBalls 20/14

Start a new round on the 4 minutes

Auxiliary

3×20-30 Empty BB Good Mornings

*superset w/ 20-25 Hollow Rocks

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