Author: valid

SATURDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Rounds and Reps) “McGhee” AMRAP 30 mins: 5 Deadlifts (125/85kg) 13 Push-ups 9 Box Jumps (24/20″) Warm-up Leg Swings & Shoulder Circles 10 RDL’s each leg 10 Glute Bridges with 3 sec pause at top 10 Inchworm Push-ups 10 V-ups Run 400m 4 rounds (building upto workout weight)…

FRIDAY

CrossFit Kova – CrossFit Weightlifting Back Squat 4-4-4-4 Metcon (Time) 3 rounds for time: 20 C2B Pull-ups 40 Wall Balls (20/14lbs) Warm-up Rotate through 3 rounds (in any order) of: Sled Push, 1 length Assault Bike, 30 seconds Bear Crawl, 15m Row, 30 seconds Duck Walk, 15m 10-15 Kipping Swings Notes – Part A: 4…

THURSDAY

CrossFit Kova – CrossFit Weightlifting E2MOM x 14: 3 Power Cleans *These are not touch & go, drop and reset between each rep Warm-up Banded Front Rack Stretch, each side Banded Good Morning x 20 reps Vertical Jump x 10 reps With an empty barbell: Clean Grip Deadlift x 5 Clean Pull x 5 Muscle…

WEDNESDAY

CrossFit Kova – CrossFit Metcon (Time) “Team Triple 3” For Time (in teams of 3): Row 3km 300 Double Unders Run 3 miles Time cap: 45 mins Metcon (AMRAP – Reps) (FINISHER) AMRAP 3 mins: V-ups Warm-up AMRAP 5 mins: 1 Shuttle Run 5 Burpees 10 Double Unders Notes – Team workout – In teams…

TUESDAY

CrossFit Kova – CrossFit Weightlifting Snatch 3-3-2-2-1-1 Metcon (Time) 9-7-5 Bar Muscle Up Squat Snatch (60/40kg) Warm-up Bar passthroughs & dislocates Leg Swings 10 x Good Mornings 10 x Snatch Grip Push Press (behind neck) 10 x Jumping Squats With a broomstick or barbell: 3 x Snatch Pull from hip 3 x Snatch Pull from…

MONDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18 mins: 10 HSPU 10 Sumo Deadlift High Pulls (45/30kg) 10 Front Rack Lunges (45/30kg) Rx+ = Strict HSPU, 50/35kg Metcon (No Measure) 400m Farmers Carry *Use either Kettlebells or Dumbbells *Choose your own weight Warm-up Stretch Hips & Calves 2 rounds: 200m Jog…

SATURDAY

CrossFit Kova – CrossFit Metcon Metcon (Time) “Daniel” For time: 50 Pull-ups Run 400m 21 Thrusters (45/30kg) Run 800m 21 Thrusters (45/30kg) Run 400m 50 Pull-ups Warm-up Samson + Pigeon + Calf Stretching on each leg Easy 400m Jog 3 rounds of: – 10 Kipping Swings – 10 Hollow Rocks – 10 Jumping Squats ‘…

FRIDAY

CrossFit Kova – CrossFit Weightlifting Strict Press 4 x 6 Metcon (AMRAP – Rounds and Reps) AMRAP 15 minutes (in pairs): 10 Burpees 20 Kettlebell Swings (24/16kg) 30 Double Unders *90 sec cap on your round, tag in/tag out with your partner Warm-up Arm Circles x 10 forwards/ 10 backwards Body Twists x 20 3…

THURSDAY

CrossFit Kova – CrossFit Weightlifting Weightlifting E2MOM x 5 sets 3 Front Squats Metcon (Time) 12-9-6 Squat Clean (100/70kg) Muscle Up Time cap: 16 minutes Warm-up Tabata Mash-up x 2 of each – Squat Hold – Side Plank (left) – Squat Hold – Side Plank (right) Tabata Mash-up x 1 of each – Lunges –…

WEDNESDAY

CrossFit Kova – CrossFit Metcon Metcon (Calories) Assault Bike 5 x 45 seconds for max cals * Start a new round every 5 minutes Gymnastics Gymnastics Conditioning 3 rounds not for time: Max reps Strict HSPU Max reps Strict T2B Warm-up Stretch hips, hamstrings and quads Agility ladder drills: – Icky Shuffle x 5 –…