Mako Athletics – CrossFit
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
