Tuesday, November 20, 2018

Koda CrossFit

Strength:

A) 6min EMOM
2 Snatch Deadlifts
2 High Hang Power Snatches
2 OHS

B) Every 90s for 5 sets
1.1.1 Squat Snatch (build)

WOD:

C) 3 rounds for time
50 Double-Unders (pro:UB)
7 Bar Muscle-Ups
7 Burpee Box Jumps (30/24)

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 DB Zottman Curl
F) Weighted Hip Thrust – 50 Reps in as few sets as possible

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