21OCT2019

Mako Athletics – CrossFit A: Metcon (AMRAP – Reps) 10 min EMOM Odd: 100ft Farmers Walk-AHAP Even: AMRAP Box Step Over- unweightedRecord total reps of Box Step Overs F(B): Metcon (AMRAP – Rounds and Reps) Fitness 20 min AMRAP: 200m Run 20 KB Russian Swings 20 Sit Ups P(B): Metcon (AMRAP – Rounds and Reps)…

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19OCT2019

Mako Athletics – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 3: 25 min AMRAP: Partner 1 completes a 200m Farmers walk Partners 1 & 2 Complete AMRAP: 7 Ground to Over shoulder(GtOS) Synchro 5 Burpee Box Get Overs 30/24 *You Go, I GoRecord total number of rounds and reps of GTOS + BBGO…

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17OCT2019

Mako Athletics – CrossFit A: Metcon (Weight) 3 Rounds For Quality: 6-8 Pendlay Row 50ft/side SA KB Overhead Walk 50ft/side SA Farmers Walk Metcon (9 Rounds for time) On the 3 minutes @ 85-90% -alternate movements 200m Run 250m Row 500m Bike x 3 Rounds *goal is to get the same time each round for…

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16OCT2019

Mako Athletics – CrossFit F(A): Front Squat ( 8×3 @ technique weight) -on the 90 seconds -2 sec pause on rep 1 P(A): Front Squat (8×3 @ 65-75%) -on the 90 seconds -2 sec pause on rep 1 The goal is moving the bar as fast as possible with a high focus on form. If…

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15OCT2019

Mako Athletics – CrossFit A: Metcon (Weight) 12 min EMOM: 1: 7 DB Push Press -building 2: 30 sec of Ring Rows 3: Rest F(B): Metcon (3 Rounds for reps) Fitness 3 minutes on the clock: 15 Sit-Ups 15 Hang Power Snatch PVC/Empty BB AMRAP Push-Ups -rest 1 minute x 4 RoundsRecord number of Push-Ups…

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