Mako Athletics – CrossFit

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F: Metcon (2 Rounds for weight)

Fitness:

18 minute EMOM:

1: 6 Deadlifts @ moderate weight

2: 8 DB Push Press @ moderate weight

*Deadlifts- weight needs to be light and moved as quickly as possible out of the bottom. Keep the weight the same for the entire workout.

*Record Deadlift and PP weight used.

P: Metcon (Weight)

Performance:

18 minute EMOM:

1: 4 Deadlifts- pause 1 second off the floor

2: 4/side SA DB Push Press-building

*DL- weight needs to be light(60-70%) and moved as quickly as possible from the pause. Keep the weight the same for the entire workout.

** Record SA PP Weight

Auxiliary

Accessory:

Good-mornings 6×4 reps

Tempo @51×1

*between sets complete a tough hold:

Pick one:

L-Sit

Seated Pike Up Hold

Hollow Hold

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