22OCT2019

By: Mako Athletics

Mako Athletics – CrossFit

F(A): Sumo Deadlift (8 Reps OT3M x 4 sets)

-Keep the weight at a moderate/ technique load

*immediately after a set complete a set of 3 Seated Tuck Jumps

P(A): Sumo Deadlift (8 Reps OT3M x 4 sets)

-Puilding

*immediately after a set complete a set of 3 Seated Box Jumps

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

Fitness

3 Rounds, Each For Time

Start a new round on the 5 minutes

200m Row

10 Front Squats w/ (BB,DBs,or Goblet)

10 Burpees ( Jump and Clap)

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

Performance

3 Rounds, Each For Time

Start a new round on the 5 minutes

250m Row

10 Front Squats

10 Bar Facing Burpees
*Record Time Each Round and Weight in the Comments

Notes:

Each Round should be done a close to max effort pace

FS: Go as heavy as you can and stay UB

Auxiliary

3x 20 Banded Prone Hamstring Curls

*superset w/ 15 Hip Extensions on GHD

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