25MAY2018

By Mako Athletics | May 25, 2018

Mako Athletics – CrossFit

View Public Whiteboard

F: Overhead Squat (5.5.5.5.5)

Fitness:

OHS 5×5

P: Overhead Squat (1RM)

Performance:

Overhead Squat 1RM

Posted in Workouts

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18JAN2019

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (Time) Fitness: 2 Rounds For Time: 20 Plate Jumps(45#) 20 Push Press 20 Plate Jumps (45#) 20 alt DB Snatch*choose a weight that wont slow you down, but is still challenging. P: Metcon (Time) Performance: 2 Rounds For Time: 45 DU’s 30 Push Press 95/65 45…

17JAN2019

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (Weight) Fitness: 24 min EMOM: 1: 8 Front Squats(from the floor) 2: Tough set Banded CTB 3: Rest*choose a band that will get you at least 6 Reps each round P: Metcon (Weight) Performance 24 min EMOM: 1: 2 Squat Cleans- building from 70% 2: Bar…

16JAN2019

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (Time) Fitness: For Time: 700m Row 60 Walking Lunges 50 Sit Ups P: Metcon (Time) Performance: For Time: 1000m Row 50 DB FR walking lunges @ 50/35 25 TTB

15JAN2019

Mako Athletics – CrossFit View Public Whiteboard Gymnastics Skill Practice 10 min EMOM: Odd: 30sec of HSPU’s/Kipping Dips/Push Ups Even: 20sec of DU’s *Odd minute-choose one of the gymnastic pressing skills to work on *Even minute- practice jumping rope F: Metcon (AMRAP – Reps) Fitness: Teams of 2: 6 rounds: Partner 1 works for 1…

14JAN2019

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (AMRAP – Rounds and Reps) Fitness: 3 minute: 9 WallBalls 9 DB Hang Power Cleans -rest 1 min x 4 Rounds*choose a weight that is challenging but also allows you to go unbroken on the WB and DB HPC P: Metcon (AMRAP – Rounds and Reps)…

Mako Athletics – CrossFit

F: Overhead Squat (5.5.5.5.5)

P: Overhead Squat (1RM)

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