Mako Athletics – CrossFit
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
