Mako Athletics – CrossFit
(F)A: Metcon (Weight)
Fitness
High Hang Power Snatch + OHS (2+2)
OTM x12 minutes
*Technique load
(P)A: Metcon (Weight)
Performance
Hang Power Snatch + High Hang Snatch(1+1) OTM x12 minutes
*keep weight at a moderate/technique load
(F)B: Metcon (AMRAP – Rounds and Reps)
Fitness
12 min AMRAP:
10 DB Hang Split Snatch Right Arm
10 DB Hang Split Snatch Left Arm
10 Plate Jumps
10 DB Push Press Right Arm
10 DB Push Press Left Arm
10 Plate Jumps
Notes:
-Plate Jumps: can be a multiple plate stack or a low box. Athletes should jump on something comfortable and step down.
(P)B: Metcon (AMRAP – Rounds and Reps)
Performance:
12 min AMRAP:
10 DB Hang Split Snatch Right Arm
10 DB Hang Split Snatch Left Arm
10 Box Jumps
10 DB Push Press Right Arm
10 DB Push Press Left Arm
10 Box Jumps
DB weight: 35-50/25-35
Box: 24/20″
Notes:
-DB Weight: choose a tough weight that you can move through unbroken
-Box Jumps are lockout standing on the Box
