Mako Athletics – CrossFit
A: Metcon (Weight)
15 min EMOM:
1: 12-15 DB Strict Press
2: Single Arm KB Front Rack Carry 100ft/side
3: 8-12 Strict PullUps(1-2 sets)
*Notes:
DB Strict Press: choose a weight that is challenging for the range
SA KB FR Carry: Carry one KB with one arm restingon the shoulder and arm. Avoid leaning as you walk.
Strict PulUps: If you cannot complete this in a range, complete a set without a band, then add one for a set of banded CTB PullUps.
(F)B: Metcon (AMRAP – Reps)
Fitness
8 min AMRAP:
2.4.6.8.10…
Box Dips
Empty BB Hang PS or KBS
(P)B: Metcon (AMRAP – Reps)
Performance
8 min AMRAP:
2.4.6.8.10…
Ring Dips/Matador Dips
Hang Power Snatch 55-75/45-55
*should be no more than 50% of Monday’s HH Power Snatch EMOM
