5th November 2018

CrossFit Kova – CrossFit

Warm-up

400m run/bike/row

Then,

Barbell warm up:

3 of each movement:

Clean grip deadlift

Jump shrug

Muscle clean

Hang power clean

Front squat

Hang clean

Clean

Power snatch

OHS

Then,

10 mins to build to your working weight with the following set:

3 Kipping swings

1 Clean + 2 Front squats

2 Pull ups

3 Burpees

Metcon (Weight)

WOD 1:

EMOM for 10 minutes

2 rounds of:

1 Squat clean 85kg/60kg)

2 Burpees over bar
* There are quite a few moving parts today so be organised

* Use your warm up sets as todays warm up

* Each round should take approximately 20 seconds

* Burpees over the bar are any way. Just be mindful of the people around you.

Stimulus Alternatives:

Reduced weight

Kick out burpee

Metcon (AMRAP – Rounds)

WOD 2:

5 minute AMRAP

Climb the ladder as high as possible

3 Over head squats (42.5kg/30kg)

3 Pull ups

6 Over head squats

6 Pull ups

9

9

and so on…

Rest 5 minutes repeat

*Start over for the second set, TRY TO BEAT IT!!
* The weight should be light for todays OHS

* This is a good day to try a harder pull up option since you are building.

* Add 3 reps to each round and build as high as you can.

Stimulus Alternatives:

Reduced weight

Band pull up/Jumping pull up




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