Koda CrossFit Deer Creek

405-757-7114

3825 NW 166th St

Suite #B17

Edmond, OK 73012

Koda CrossFit OKC

405-623-9814

Koda CrossFit Native

405-397-3202

Koda CrossFit Norman

405-310-4047

Workout of the Day

Thursday April 26, 2018

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

Wednesday April 25, 2018

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)

Monday April 23, 2018

Complex D

Clean Complex every 90s (6 Sets) Start @ 60% and build if perfect
1 Clean DL to Hips + 1 High Hang Squat Clean +
1 Hang Squat Clean (above knee) + 1 HSC (below knee)

Metcon (5 Rounds for reps)

Every 4 min for 5 rounds
in 45s
AB Cals (PRO:15/10, RX:12/8, SC:9/6)
8 WBS
ME T2B/TTR in time remaining

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