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
