Tuesday, January 29, 2019

Koda CrossFit

Strength:

A) 4×3 Snatch Balance + OHS

B) 4×3 Snatch High Pulls

C) 7min EMOM

3 TnG Power Snatch

(60-70% 1RM)

WOD:

D) ME Cal Row in 2min

REST 5 MIN

E) 10,9,8,7,6,5,4,3,2,1

Unbroken HSPUs (7:00min CAP)

Pro: Strict

RX: Kipping

Sc: True Pushups

Koda Jacked

A1) 3×8 Glute Bridge DB Press (30X0)
A2) 4×8 Bent Over DB Row (20X2)

B1) 3×10 Banded Face Pulls
B2) 3×30-45s Ring Plank Hold

C) 4 Rounds, rest 2:00 between rounds
50s Wall Sit
12 Pushups (20X1 Tempo)
6/6 Alternating DB Snatch