Posts by Mako Athletics

19NOV2019

Mako Athletics – CrossFit F: Metcon (AMRAP – Rounds and Reps) Fitness 20minute AMRAP: 400m Run 30 Air Squats 15 Box Jump/Step Ups 10 Odd Object Over Shoulder 100ft Odd Object Front Carry*complete movements in any order 400m Row may be subbed in lieu of the run P: Metcon (AMRAP – Rounds and Reps) Performance…

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18NOV2019

Mako Athletics – CrossFit A: Metcon (2 Rounds for reps) 12 min EMOM: 1: 20-25 sec of Pulling Gymnastics 2: 20-25 sec of Pressing Gymnastics 3: RestNotes: Pick a movement from each pulling and pressing and complete quality reps for 20-25 seconds. Pulling: Strict PullUps False Grip Chest to Rings On Rig w/ band Ring…

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16NOV2019

Mako Athletics – CrossFit F: Metcon (AMRAP – Rounds and Reps) Fitness Teams of 3: 20 min AMRAP: 20 Sandbag/Med-ball Shoulder 20 Burpee Box Jump Over- hands allowed 20 Sandbag/ Med-ball Squats 20 K2E *one partner needs to always be Rowing Switch every 20/16 Cals P: Metcon (AMRAP – Rounds and Reps) Teams of 3:…

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15NOV2019

Mako Athletics – CrossFit A: Back Squat (complete a set OT3M) 6.8.10 @ same weight for 3 sets 6.8.10 @ add 3 sets Example: 6.8.10 @ 225 then 6.8.10 @245 B: Metcon (AMRAP – Reps) 3 Rounds: 1 min For Cals: Row/Ski/Bike – rest 30s 1 min Alt DB Reverse Lunges in place 35-50s/25-35s –…

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14NOV2019

Mako Athletics – CrossFit F(A): Push Press (x5 OT2M for 10 minutes) -moderate load P(A): Push Press (5RM in 10 minutes) B: Metcon (Weight) 20 min EMOM: 1: 6/Arm SA DB/KB Push Press-building 2: 100ft Double KB Front Rack Carry 3: 45s AMRAP of Gymnastic Movement 4: 100ft Farmers Carry Pick a Gymnastic Movement: Strict/Kipping…

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