Wednesday, July 18, 2018

Koda CrossFit

Strength:

A) 4-6 Sets as a warm up:
1 Power Clean +
1 Hang Squat Clean (below knee) +
1 Push Jerk +
1 Split Jerk

B) Find 1RM Clean and Jerk
C) Find 1RM Front Squat

WOD:

D) 530m Farmer’s Carry
20 Air Squat Penalty for setting weight down
Pro: 62/44
RX: 53/35
Sc: 35/20