23SEPT2019

By: Mako Athletics

Mako Athletics – CrossFit

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(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

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