Saturday, May 4, 2019

Koda CrossFit

Strength: 

A) 10min EMOM: Snatch Complex
1 Snatch Deadlift
1 High Hang Power Snatch
1 Power Snatch

WOD:

B) Partner WOD: “Follow the Leader” Style
Round 1: 50 WBS + 20 Step Ups
Round 2: 30 Burpees + 20 Step Ups
Round 3: Row 500/400m + 20 Step Ups
Round 4: 150 Double Unders + 20 Step Ups

JACKED:

A1) 4×5/5 Front Foot Elevated Weighted Lunges – Back Rack
(build)
A2) 4xKB Complex (each arm)
3x 1Arm KB Situps
1 TGU (up)
3 KB Windmills

B1) 5×3 1&1/4 Front Squats (build)
B2) 5x30m Sled Walk (tough but smooth)

C) 400m KB Farmer’s Carry