5th December 2018

CrossFit Kova – CrossFit


For Quality

Accumulate 2 min in double kb or db overhead hold

Accumulate 2 min in the top of dip hold

Accumulate 1 min in the bottom of dip hold

Rest 2 minutes between positions

* Scale these times on the rings as needed. It more about quality so if needed spend half the time and do it well

Metcon (AMRAP – Rounds)

10 min AMRAP:

In teams of 2:

“I go you go”” rounds

10 Shoulder to Overhead (52.5kg/35kg)

1 Rope Climb

5 Pull ups
* You might need to wait a second but don’t stress about that. Move everything else as fast as possible and then hand the round over to your partner.

* Have some fun working out in a pair today!

* Push press or push jerk are going to be your most efficient choices for the S2OH

Stimulus Alternatives:


1/2 height rope climb/3 rope floor pulls

Banded pull up/jumping pull up

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