Thursday, May 30, 2019

Koda CrossFit

WOD:

A) Rope Climb Skill Work

B) BTTD Team WOD (Mt Scott)
300 Double Unders
25 Front Squats (125/85)
25 Bar Facing Burpees
25 BtK Hang to OH
50 HSPUs
25 BtK Hang to OH
25 Bar Facing Burpees
25 Front Squats

JACKED

A1) 4x Clean Complex
2 High Pull + 2 Tempo PC + 2 Pwr Cln
*Tempo PC – 4s from floor to pockets, then explode
A2) 4×4 Push Jerk w/2s Hold (catch)

B) Bench Drop Sets, 4 X 2-4-6 reps
Use HEAVY weight for 2 reps, right into medium for 4 and light for 6 (min rest)

C) EMOM for as long as possible
6/4 Cal AB + 5 Pullups
*increase 3/2 Cals OTM until failure
*use a pullup variation that you can get 5 reps UB every round