Friday, 1/18/19

CrossFit

A) Every 90s for 7 sets

1 Power Snatch

1 OHS

1 Squat Snatch

*** Start at 50% Build if CRISP

12-9-6-3-6-9-12 For Time

DB Squats (50/35)

Pullups

KodaFit

12 Minute EMOM

1: HEAVY sled Pull (Max distance in 60 seconds)

2: HEAVY sled Drag (Max distance in 60 seconds

3: 10 Burpees

4 Minutes Rest

12 Minute EMOM

1: 50 m Sled Pull Run

2: 30 second squat hold

3: 50 m Sled Pull Run

4 Minutes Rest

12 Minute EMOM

1: 50 m Sled Drag

2: 50 m Bear Crawl

3: 10 Hand Release Push Ups

Beginner’s Class at 8:30am

Deadlift Form Work

Strength:

A) 4 x 3 Deadlifts @ (X/1/2/0)

B) Build to heavy 3 Rep Deadlift (perfect form)

*log heaviest weight

Tester WOD #2:

5 Min AMRAP:

15/10 Cal Row

10 Burpees over rower

*Log total reps

Koda CrossFit Iron View