7th November 2018

CrossFit Kova – CrossFit


:30 Twisted Cross (each side)

15 Band dislocates

:30 OH plate press

15 Bent over pec fly’s (DB’s or plates)

:30 Standing plate chest press

Pre – workout (after the bench press)

200m Row sprint

5 Burpees

Bench Press (8-6-4-2)

* Rest 2 – 3 minutes between sets

* You know the drill here

* We have this week and next week as the last 2 weeks that drop off the reps to that 2RM. Make sure they are heavy and really maxed out so you can set yourself up well for a test in a couple of weeks.

Metcon (AMRAP – Reps)


6 Rounds for total burpees:

In 1:30 row 100m

with the remaining time complete as many burpees as possible

Rest 1:30 seconds between rounds
* The work to rest ratio here is equal so that means that the work needs to be intense and the recovery is purposeful.

* Transition immediately off the rower onto the floor and get those burpees going. Everything is intense and urgent!

* Don’t be afraid to slow down as you get tired but make it feels the same every time.

Stimulus Alternatives:

Row distance

Kick out burpee

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