Tuesday, July 3, 2018

Koda CrossFit

Strength:

A) For Quality- NFT
9 Pwr Cln & Jerk @ 70-75%
7 Pwr Cln & Jerk @ 75-80%
5 Pwr Cln & Jerk @ 80-90%
crisp and explosive- no misses

WOD:

B) 4 rounds – Each for time – MUST have negative splits
250/200m Row
9 T2B
12 Goblet Squats
15 KBS

KODA Jacked

WOD:

A1) 3 x 12-15 DB Bench Press (40X1), rest 1 min
A2) 3 x 15/15 SA DB Row, rest 1 min

B1) 3 x 10-15 Chin-Ups (3s ecc), Rest 1 min
B2) 3 x 10-15 GHD Situps, Rest 1 min

C) 200m Walking Lunges
Every min (including 0:00) do Burpees
Pro: 4 burpees
RX: 3 burpees
Scaled: 2 burpees