Saturday, November 3, 2018

Koda CrossFit

Strength:

A) 4×3 High Hang Jumps + 3 HH Power Cleans
B) 4×3 Hang Power Cleans
C) 4×1.1.1 Power Cleans
***build throughout

WOD:

D) EVERY 3 min for 18 min (6 sets)
3 Split Jerks (Heavy BUT Crisp)
RIGHT INTO
ME AB RPMs

Koda Jacked

A) 8×8 OH Squat
B) 8×8 Wide Grip Pull Ups (or Ring Rows)
C) 8×8/8 Front Rack Lunges
D) 8×8 Banded Straight Arm Press Down
E) 8×8/8 Alt DB Hammer Curl
F) 8×8/8 DB Zottman Curls

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