Mako Athletics – CrossFit

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A: Front Squat (x2 OTM x 10 minutes)

*Tempo 31×1

Keep weight light and explosive(50-60%)

-explode out of the bottom AFAP

*athletes that do not know their max, use a light load and work on max speed over weight

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

Fitness

3 Rounds Each For Time:

15 DB Front Squats

20m/side Mixed DB Carry (Front Rack/Side)

10 Straight Leg Raises

200m Run

*start a new round on the 5 minutes

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

Performance

3 Rounds Each For Time:

15 DB Front Squats 35-50/25-35

20m/side Mixed DB Carry (Front Rack/Side)

10 TTB

200m Run

*start a new round on the 5 minutes
Rx+ 20 DB FS/ 15 TTB

Notes:

The total round should take now longer than 3.5 minutes. Aim to repeat same time each round.

DB’s: Aim to be unbroken throughout

TTBs no more than 2-3 quick sets

Push the 200m Run

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