29OCT2019

By: Mako Athletics

Mako Athletics – CrossFit

F(A): Hang Power Clean (s x5 -OT2M for 5 sets )

Technique weight

P(A): Power Clean ( x2 -OT2M for 5 sets)

-Building from 80%

*TnG is not required

F(B): Metcon (AMRAP – Reps)

Fitness

3 Rounds For Reps:

90 seconds

DB Power Cleans

:30 Rest

90 seconds of:

Box Jumps w/ step down

:30 Rest

P(B): Metcon (AMRAP – Reps)

Performance

3 Rounds For Reps:

90 seconds

Power Cleans @ 60-70% of A

:30 Rest

90 seconds of:

30/24 Box Jumps w/ step down

:30 Rest

Auxiliary

100 Band Pull Throughs

100 Banded Rows

*partition as needed

Related Posts

Get Started With Mako Athletics

Current Offer: Give $50, Get $50

Right now , as a Mako member, if you bring a friend and they join the gym, you'll get $50 off your membership and they'll get $50 off their first month!

Join Mako Athletics Now For An Exclusive Offer