Thursday, May 16, 2019

Koda CrossFit

Strength:

A1) 4X 40m Bottoms-Up FR KB Carry
A2) 4×5/5 DB External Rotations
A3) 4×3/3 Tall Jerks

WOD:

B) 4 rounds
try to get faster every round
Run 400m
10 Burpee Muscle-Ups

JACKED

A1) 4x Clean Complex
2 Cln High Pull, 2 Muscle Cln, 2 Pwr Cln
A2) 4×3 Pause Power Jerk
1s Pause at the dip AND the catch

B1) 3×10 Close Grip Bench Press
B2) 3×15-20 HSPU Negative

C) 3 Rounds for Time
40 Double Unders
10 DB Hang Clean and Press
10 Toes to Bar
10 DB Deadlifts
10 True Pushups