Saturday, November 10, 2018

Koda CrossFit

WOD:

2018 Regional Event 1
TRIPLES (49:00 CAP)
3K Row – switch every 250m
300 Dus – switch every 50
3mile run (switch every 400m)

Pro: Individual
RX: 2 Person Team
Scaled: 3 Person Team

Koda Jacked

A) 8×8 Rack Pull (Elevated DL, knee height)
B) 8×8 BB Floor Press
C) 8×8 Good Mornings
D) 8×8 SUPER Close Grip Bench (elbows IN)
E) 8×8/8 Kneeling DB Press
F) 8×8 Pushup + Renegade Rows

***Use a 3s sec eccentric phase on all lifts
***rest just long enough for your partner to go (approx 30s)