Workout of the day

WOD

Koda Crossfit Deer Creek - CrossFit


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Metcon (3 Rounds for reps)


6min Partner AMRAP (Alternating Movements)
6 WBS
6/6 Russian Twists
6 Burpees

REPEAT 6min Partner AMRAP with 8 reps/movement

REPEAT 6min Partner AMRAP with 10 reps/movement

Metcon (2 Rounds for reps)


ME Strict Pullups in 3 min

ME Strict Pushups in 3 min
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Koda Crossfit Deer Creek - CrossFit


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Metcon (Weight)


5-7 Sets to find a heavy

1 Hang Power Snatch + 1 OHS + 1 Hang Snatch (above knee) + 1 Hang Snatch (below knee)

Metcon (6 Rounds for calories)


6 rounds, Starting Every 3 min
15s AB SPRINT FOR CALS
20m Bear Crawl (or 10m HS Walk)
10 Hollow Rocks
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Koda Crossfit Deer Creek - CrossFit


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Front Squat

Metcon (2 Rounds for reps)


21min EMOM (7 rounds)
Min 1: *30 Double Unders
Min 2: *10 Hang Power Cleans (115/80)
Min 3: 15/10 Cal Row

*** increase by 5 Dus and 1 Clean every round

***record final DU and Hang Power Clean score
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Koda Crossfit Deer Creek - CrossFit


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Metcon (AMRAP - Reps)


B) 5 min AMRAP
(20min Total)

5min AMRAP
10 Air Squats
5 Bar Facing Burpees
1 S2OH (115/85) (increase 1 rep each round)
***Rest 3 min
4 min AMRAP (cont)
***Rest 2 min
3 min AMRAP (cont)
***Rest 1 min
2 min AMRAP (cont)
CONTINUE READING