mako athletics logo – 376

By Mako Athletics | January 23, 2018

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11DEC2018

Mako Athletics – CrossFit View Public Whiteboard Hang Power Snatch (10 mins for a heavy Double) F: Metcon (Time) Fitness: For Time: 10-9-8-7-6-5-4-3-2-1 Burpee Box Jump/Step-ups Power Snatch @ 75/55 P: Metcon (Time) Performance: For Time: 10-9-8-7-6-5-4-3-2-1 Burpee Box Jump@ 24/20 Power Snatch @ 95/65 Rx+ 115/75

10DEC2018

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (AMRAP – Rounds and Reps) Fitness: 15 Min AMRAP: 9 Hang Power Cleans 95/65 9 Front Squats 9 Ring Rows P: Metcon (AMRAP – Rounds and Reps) Performance: 15 min AMRAP: 12 Hang Squat Cleans 135/95 9 CTB PUllUps

08DEC2018

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (Time) Fitness: 5 RFT 8 OHS 95/65 12 Box Jump-overs P: Metcon (Time) Performance: 5 RFT 8 OHS @ 115/75 12 Box Jumps Overs 24/20Rx+ 135/95

07DEC2018

Mako Athletics – CrossFit View Public Whiteboard Back Squat (5-3-2-5-3-2) *wave loading **complete a set on the 2 minutes F: Metcon (Time) Fitness: 2 Rounds For Time: 180 Single-unders 30 WallBalls P: Metcon (Time) Performance: For Time: 120 DU’s 60 WallBalls 20/14

06DEC2018

Mako Athletics – CrossFit View Public Whiteboard A: Metcon (No Measure) 8 min EMOM: Odd: :20s of banded strict pull-ups- pulling as high as possible Even: 15 Wolf press w/ MB- controlled F/B: Metcon (No Measure) Fitness:B 8 min EMOM Odd: 10-15 Ring Rows Even: 15 SDHP w/KB P/B: Metcon (No Measure) P/B. 8 min…