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Today's WOD

  • 23APR
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    Weightlifting

    Mako CrossFit – Weightlifting View Public Whiteboard Snatch Balance (55%x5x5) 3 Position Snatch Complex (70% for 5-6 sets ) Back Squat (75%x6x3) Warm-up Sotts Press: 3 sets of 6 with barbell Muscle snatch: 3 sets of 10 with barbell Tall Snatch: 3 sets of 5 with barbell Like this: Like Loading…

  • 23APR
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    Endurance

    Mako CrossFit – Endurance View Public Whiteboard Metcon (Time) Running: 5x100m Sprints (Rest 1:00) 3x200m Sprints (Rest 1:30) 3x400m Sprints (Rest 2:00) 2x800m Sprints (Rest 3:00) Like this: Like Loading…

  • 23APR
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    24APR2015

    Mako CrossFit – CrossFit View Public Whiteboard Metcon (Time) 10 Rounds For Time( Teams of 2) 10 Power Cleans 115/75 10 TTB 10 Left arm KB/ DB Thrusters 53/35 10 Right arm KB/DB Thruster 53/35*One person works at a time. Base: 5-7 Rounds: 10 Hang Power Cleans 10 K2E 10 Goblet Squats Like this: Like

  • 22APR
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    23APR2015

    Mako CrossFit – CrossFit TESTER DAY: Each piece is its own individual Test. Check the Clock and record numbers for each. Run/Row/DU’s can be done in any order, just be sure to do the gymnastics in order btw your monostructural efforts. View Public Whiteboard A: 800m Run (Time) Max Effort 800m RunBase: 400m B: Push

  • 21APR
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    Endurance

    Mako CrossFit – Endurance View Public Whiteboard Metcon (Time) 70 Cal Assault bike 60 KB swings 53/35 50 Cal Assault Bike 40 KB Swings 53/35 30 Cal Assault Bike 20 KB Swings 53/35 10 Cal Assault Bike Like this: Like Loading…

  • 21APR
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    22APR2015

    Mako CrossFit – CrossFit View Public Whiteboard A: Metcon (Weight) 10min EMOM: Odd: 6-10 Strict PullUps Even: 3 Hang Squat CleansHSC: Start @ 65% and build to comfortable set. Record weight on Hang Squat Clean. B.: Metcon (AMRAP – Rounds and Reps) 7min AMRAP: 200m Run 3 Hang Power Snatch 115/75 4 FS 115/75 5

  • 20APR
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    21APR2015

    Mako CrossFit – CrossFit View Public Whiteboard A: Back Squat ( x 5 x 4-build to tough set.) Set every 4 minutes on the minute. Base : Box squat if needed. B.: Metcon (Time) For Time: 10 Box Jump Over 24/20 15 Wall Ball 20/14 10 Box Jump Over 30 Wall Ball 10 Box Jump

  • 19APR
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    Endurance

    Mako CrossFit – Endurance View Public Whiteboard Metcon (Time) Buy in: 1,000m row 12 minute AMRAP of: 20 box jump overs 15 burpee broad jumps 15 ring rows Buy out: 800m run *Score your total time Like this: Like Loading…

  • 19APR
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    Weightlifting

    Mako CrossFit – Weightlifting View Public Whiteboard Halting Snatch Deadlift (85%x5x4 (2 second pause at hip)) Snatch Balance (75%x3x5) Back Squat (70%x10x3) Like this: Like Loading…

  • 19APR
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    20APR2015

    Mako CrossFit – CrossFit View Public Whiteboard A: Snatch (Heavy Single-EMOM) Start with empty BB and add 10# every min to HS Power Snatch is allowed. -Rest 3 minutes before B B: Metcon (5 Rounds for reps) 5 Rounds: :30 sec Burpees AFAP :30 sec DL @ weight from A :30sec DU’s -rest 2 minRecord

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