Author: valid

FRIDAY

CrossFit Kova – Loaded Warm-up 2 rounds: 1 min Assault Bike 15 x Hip Extensions on GHD 5 x Single Arm KB Clean & Jerk, each side Out & Back Single Arm Farmer Carry (either DB or KB) Backwards Sled Drag 5 x 20m Farmer’s Carry 5 x 10m Metcon (AMRAP – Reps) 3 rounds…

FRIDAY

CrossFit Kova – CrossFit Strength Week 6 Push Press 6 x 3 Metcon (Calories) Assault Bike 6 x 30 sec sprints Start a new round every 3 minutes Warm-up Stretch triceps & shoulders in band 3 rounds of: 10 Banded Good Mornings 10 Band Press Outs 5 x Dip Drive and Vertical Jump Then; 3…

THURSDAY

CrossFit Kova – CrossFit Accessory 5 sets of: 2 Clean Pull + 2 Muscle Clean + 2 Slow Pull Power Clean Strength Week 6 Power Clean 6 x 1 Metcon (Time) 4 rounds for time: 18 Power Cleans (50/35kg) 6 Bar Muscle Ups Time cap: 12 minutes Warm-up 3 rounds of: 30 Double Unders/ 60…

WEDNESDAY

CrossFit Kova – CrossFit Metcon (Time) For time: Row 1200m 75 Wall Balls (20/14lbs) Run 800m 75 Wall Balls (20/14lbs) Run 400m with Wall Ball Warm-up 3 rounds of: Row or Bike 1 min 10 x Air Squat/ Jumping Squat/ Broad Jump 10 x Hollow Rock/ Sit-up/ V-up 10 x Shoulder Taps/ Push-ups/ Clapping Push-ups…

TUESDAY

CrossFit Kova – CrossFit Strength Week 6 Power Snatch 6 x 1 Accessory Snatch High Pull 5 x 3 Metcon (Time) For time: 50 Toes-to-Bar 50 Dumbbell Snatches (22.5/15kg) 50 Pull-ups Time cap: 15 minutes Warm-up AMRAP 5 minutes: 10 x Air Squats 10m Bear Crawl 10m Lunge & Twist 10 x Kickbacks (Burpee with…

MONDAY

CrossFit Kova – CrossFit Strength Week 6 Deadlift 6 x 3 Metcon (AMRAP – Rounds and Reps) AMRAP 12 mins: 25 Double Unders 10 Dumbbell Hang Squat Cleans (22.5/15kg) 25 Double Unders 10 Handstand Push-ups Warm-up 9-6-3 reps of each movement: RDL (each leg) Inchworm Push-up V-up or Sit-up Glute Bridge with pause at top…

SATURDAY

CrossFit Kova – CrossFit Strength Week 5 Power Snatch 6 x 2 Accessory 4 sets: 1 Snatch Balance + 2 Pause Overhead Squats *Pause for 3 seconds in bottom of each squat Metcon (AMRAP – Rounds and Reps) AMRAP 8 minutes: 7 Power Snatches (42.5/30kg) 7 Overhead Squats (42.5/30kg) 7 T2B Warm-up 1 min Assault…

FRIDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Rounds and Reps) “Sisson” AMRAP 20 minutes: 1 Rope Climb 5 Burpees Run 200m Warm-up Easy 500m Jog 3 rounds of: 3 Kipping Swings + 3 Pull-ups + 3 C2B Pull-ups or 4 Kipping Swings + 4 Pull-ups 10 Lunge & Twist 5 Inchworm Push-ups Then; Rope Climb…

THURSDAY

CrossFit Kova – CrossFit Strength Week 5 Bench Press 6 x 3 Metcon (AMRAP – Reps) 3 rounds for max reps: 1 minute Row (cals) 1 minute Kettlebell Swings (24/16kg) 1 minute HSPU Rest 1 minute between rounds Warm-up Arm & Shoulder Circles Body Rotations Inchworm Push-up x 10 12-9-6-3 Banded Bent Over Row Banded…

WEDNESDAY

CrossFit Kova – CrossFit Metcon (Time) “Badger” 3 rounds for time: 30 Squat Cleans (42.5/30kg) 30 Pull-ups Run 800m Time cap: 40 minutes Warm-up 3 rounds: Run 200m 3 Power Cleans 3 Front Squats 3 Squat Cleans 10 Kipping Swings *Start with an empty bar and add weight each round Notes – #longerworkoutwednesday – “Badger”…