11 February 2019

CrossFit Kova – CrossFit


2 Rounds

1:30 Row or bike

5/5 Windmills

20 Band pull aparts

0:30/0:30 Spiderman

*Increase the pace on the row and load on the windmill on the second round.


Wall Ball Progression (A)

7 Wall ball front squat

7 Wall ball push press

7 Wall ball shots

Power Snatch Progression (3 Step)

7 Deadlift + shrug + elbows high

7 Muscle snatch

7 Power snatch

*Use an empty barbell

*Focus on a fast turn around of the wrist

Build-Up (~8:00)

3 Rounds of:

3 Power snatch

3 Wall balls

For the snatch:

*Increase weight on each set. Focus on a fast turn around of the wrist

For the wall balls

*Concentrate on a weight that you can get no less than 10 reps at a 10′ targ

Metcon (Time)

For time:

12 Power snatch

30 Wall ball

9 Power snatch

30 Wall ball shots

6 Power snatch

30 Wall ball shots

3 Power snatch


The load on the power snatch is moderate and should allow for consistent singles to be performed and potentially some occasional tough and go reps. The round of 12 reps should not take longer than 2:00 to perform. The wall ball volume is moderate to high and a round of 30 should never take longer than 3:00 to achieve. Faster athletes can complete this workout in under 8:00-9:00 and strive to have all athletes done in under 12:00-15:00.

Option 1

*Decrease weight on the power snatch and wall ball. Keep targets, reps, and heights if possible



Option 2

*In addition to the above decrease the reps on the wall balls to 20 per set. Technique on the snatch is the priority.

For time:

12 Power snatch


20 Wall ball

*(A load that 10 is achievable at 10′)

9 Power snatch

20 Wall ball

6 Power snatch

20 Wall ball

3 Power snatch


All the ABZZ

3 Sets

20 Partner leg press downs

*3 sets each partner, Decrease to 10 reps per set as needed. Don’t allow the legs to hit the ground.

Cool Down

5:00 Row or bike easy

1:30 Upper back roll with plate

1:00/1:00 Barbell quad roll

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