Mako Athletics – CrossFit

BURPE: 3 minute AMRAP Burpees (AMRAP – Reps)

Burpees are jump and clap

HSPUs: 3 minute AMRAP HSPU’s (AMRAP – Reps)

Complete as many kipping HSPU’s as you can in 3 minutes…
This would is to test your ablilty to hit managable sets and recover quickly to do it again.. Only hit a large set to begin with if you can do 20 or more UB when fresh.

SHSPU: 3 min AMRAP Strict HSPU’s (AMRAP – Reps)

Compete as many Strict HSPUs as you can in 3 minutes
if you are able to hold sets of 3 or more, complete the workout as Strict instead of kipping

F(B): Metcon (3 Rounds for reps)

Fitness

4 minutes on the clock:

400m Ski / 400m Row/ 800m Bike

AMRAP

8 Double DB Hang Power Clean

6 Box Dips

-rest 3 minutes

x 3

*switch up Ski/Row/Bike each round.

P(B): Metcon (3 Rounds for reps)

Performance

4 minutes on the clock:

500m Ski / 500m Row / 1000m Bike

AMRAP

8 Double DB Hang Power Clean 35-50/25-35

6 Ring Dips

-rest 3 minutes

x 3

*switch up Ski/Row/Bike each round.

Auxiliary

3×20 Straight Arm Lat Push Downs

Overhead Tricep Extensions 3×15-20

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