11th October 2018

CrossFit Kova – CrossFit


4 mins cardio machine mix. Row/Assault Bike/Air runner/Ski Erg.

8 Minute AMRAP (done at 70% effort)

7 Push ups

14 Sit ups

21 KB swings


6 minutes of freestyle HS holds, HS walking and wall walk practice. Get a partner if needed and spot/support each other.

Practice 3-5 Band blocked TTB every 90 seconds to break up the time inverted.


Metcon (3 Rounds for time)

Every 6 minutes for 18 minutes

20 Hang squat cleans 42.5kg/30kg

20 Toes to bar

20 SOH 42.5kg/30kg
• Select a weight that is light and easy to cycle. If you are doing sets of 5 on the cleans its too heavy. Always base your weight selection off your weakest movement.

• This is somewhat of a sprint so run through everything as fast as possible and rest the remainder of the time. The faster you move the more rest you get.

Stimulus alternatives:


Reduced rep TTB/Kipping knee raise/strict knee raise/V-up/Sit up

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