Author: valid

THURSDAY

CrossFit Kova – CrossFit Metcon (Time) “Heavy Grace” For time: 30 Clean & Jerks (100/70kg) Warm-up 3 rounds of: 1 min row/ bike/ run/ ski 10 burpees @ easy pace With a broomstick: 10 x Deadlifts 5 x Clean Pulls 5 x Clean High Pulls 5 x Muscle Cleans 5 x Power Cleans 10 x…

WEDNESDAY

CrossFit Kova – CrossFit Metcon (Time) 2 rounds for time of: 100 Double Unders 50 Wall Balls 25 Toes-to-Bar Run 800m Warm-up Dynamic warm up: Leg Swings Arm Swings & Circles Body Rotations Jogging High Knees Jogging Butt Kicks Walking Toe Touches Sumo Squats Lunge & Twist Spiderman Lunge Calf Bounces Inchworm Walk Out 3…

Ring Muscle Ups

CrossFit Kova – Body Warm-up Part A. 2 Rounds – 5 Scap Pull Ups + Arch Ups 5 Dragonfly’s 5 Ring Rows + 5/side SA Ring Rows 10 Kipping Toes through Rings Part B. 2 Rounds – 5 Standing Ring Pull to Hips Ring Tuck Front Lever x (3-5)/3s Negative Tuck Front Lever 10/side SA…

TUESDAY

CrossFit Kova – CrossFit Metcon (Time) “Heavy Isabel” For time: 30 Snatches (85/60kg) Warm-up Easy 400m Jog Easy 500m Row (Can run or row first) Then, with a broomstick: – Passthroughs & dislocates – Air Squat x 10 – Overhead Squat x 10 – Snatch Deadlift x 10 – Snatch Pull x 5 – Snatch…

MONDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Rounds) “Chelsea” EMOM x 30: 5 Pull-ups 10 Push-ups 15 Squats Warm-up Leg Swings Arm Swings & Circles Body Rotations 3 rounds of: Row 1 minute 10 x Kipping Swings 5 x Inchworms (no push-up) 10 x Lunge & Twist 5 V-ups Notes – This week will be…

SATURDAY

CrossFit Kova – CrossFit Metcon (Time) “Wood” 5 rounds for time of: Run 400m 10 Burpee Box Jumps (24/20″) 10 Sumo Deadlift High Pulls (42.5/30kg) 10 Thrusters (42.5/30kg) Rest 1 minute Warm-up Easy 400m Jog With an empty barbell: 10 x Front Squat 10 x Press 10 x Sumo Deadlift 10 x Box Jump &…

FRIDAY

CrossFit Kova – Loaded Warm-up Bar passthroughs & dislocates Snatch Deadlift x 10 Snatch Pull x 5 Hang Snatch Pull x 5 Hang Snatch High Pull x 5 Snatch Pull from Pocket x 5 Muscle Snatch from Pocket x 5 Snatch Lands x 5 Power Snatch from Pocket x 5 Overhead Squat x 5 Squat…

FRIDAY

CrossFit Kova – CrossFit Test Week Deadlift 1rm Metcon (Time) For time: 50/35 cal Assault Bike 40 Wall Balls (20/14lb) 30 Kettlebell Swings (24/16kg) 20 Wall Balls (20/14lb) 10 Kettlebell Snatches/arm (24/16kg) Warm-up Leg Swings Body Rotations RDL x 10 per side Single Leg Glute Bridge x 10 per side V-up x 10 Broad Jump…

THURSDAY

CrossFit Kova – CrossFit Metcon (6 Rounds for reps) 6 rounds for total reps: Rounds 1, 3 & 5 – AMRAP 3 minutes: 7 Front Squats (42.5/30kg) 7 Toes-to-Bar 7 Push-ups Rounds 2, 4 & 6 – AMRAP 3 minutes: 7 Overhead Squats (42.5/30kg) 7 Pull-ups 7 Burpees *Rest 3 minutes between each interval Warm-up…

WEDNESDAY

CrossFit Kova – CrossFit Test Week Press 1rm Push Press 1rm Metcon (Time) 9-7-5 Clean & Jerk (92.5/65kg) Muscle Up Time cap: 12 minutes Warm-up Banded Chest & Shoulder Stretching 2 rounds of: 7 Inchworm Push-ups 14 Kipping Swings 21 Hollow Rocks Then; Empty bar behind neck press x 5 Empty bar press x 5…