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
