3rd November 2018

CrossFit Kova – CrossFit

Warm-up

4 rounds of “Cindy”

5 Pull ups

10 Push ups

15 Squats

Clean and Jerk (7 x 1 )

Spend 15 minutes building to a 1rm

* Get a few people to lift with and use this time to warm up and gradually build to a heavy single.

* This is not a testing day so enjoy hitting singles but don’t put the pressure on for a PB.

Metcon (Time)

“Partner WOD”

For time:

100 Clean and Jerks (42.5kg/30kg)

100 C2B Pull up

100 Wall Balls

100 HSPU

100 Snatch (42.5kg/30k)
* Rotate the reps as you like

* Share the load and help carry each other through the different movements

* Clean and Jerks and Snatches can be full or power

* Cap – 30 mins

Stimulis Alternatives:

Reduced weight

Regular pull ups/Band pulls/Jumping Pull ups

Wall ball weight/height

1 abmat HSPU/Box pike/DB press




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