Tuesday, December 4, 2018

Koda CrossFit

Strength:

A) Find Close Grip Bench 1RM

B) Find Power Clean 1RM

WOD:

C) ME Power Cleans in 8 min @ 90% of B

Koda Jacked

A) 8×8 DB Incline Bench Press
B) 8×8 Sumo Stance Good Mornings
C) 8×8 DB Arnold Press
D) 8×8 HEAVY Glute Bridges
E) 8×8 Skull Crushers
F) 100 Plate Front Raises

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