Koda CrossFit Norman

405-310-4047

1210 McGee St.

Norman, OK 73069

Koda CrossFit OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, OK

Koda Deer Creek

Edmond, OK

Koda Tulsa

Tulsa, OK

Koda Iron View

Lafayette, CO

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Deer Creek
  • Koda Tulsa
  • Koda Iron View
  • Previous WOD Posts

    Saturday, October 8, 2016

    KXN CrossFit

    Strength:

    A) 7X Snatch Complex (build to a heavy but perfect)
    1 Snatch DL to below knees
    1 Snatch DL to pockets
    1 Snatch High Pull
    1 Power Snatch

    WOD:

    15 min Partner AMRAP (alternating movements)
    12 WBS
    12 Box Jumps, Step Down
    12 HR Pushups

    KXN Barbell

    Strength:

    Strength 3
    A) Find a Heavy Set of the Complex For the day (3-6 legit attempts)
    1 Power Clean + 1 Hang Power Clean + 1 Thruster + 1 Split Jerk

    B1) 5X5 TnG Power Snatch, no rest
    B2) 5X 6 Alternating 1-Leg Broad Jumps, rest 2 min
    ***minimal time on the ground!