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SATURDAY

CrossFit Kova – CrossFit Metcon (3 Rounds for reps) In Teams of 3: AMRAP 8 mins: 100/70 Calorie Assault Bike Max Power Cleans (70/45kg) Rest 3 Minutes AMRAP 7 minutes: 80/60 Calorie Assault Bike Max Power Snatches (50/35kg) Rest 3 Minutes AMRAP 6 minutes: 60/40 Calorie Assault Bike Max Thrusters (40/30kg) Warm-up With an empty…

FRIDAY

CrossFit Kova – Loaded Warm-up 2 rounds: 1 min easy bike 10 x Hip extensions on GHD (slight pause in top position) 10 x Goblet Squats with heavy-ish KB 1 min easy row 10 x Side Bends with KB (each side) 10 x Russian Kb Swings Yoke Walk 4-5 x 12m efforts Aim to increase…

FRIDAY

CrossFit Kova – CrossFit Strength Week 8 Deadlift 7 x 2 Metcon (AMRAP – Rounds and Reps) AMRAP 10 minutes: 9 Toes-to-Bar 6 Burpees Over Bar 3 Deadlifts (125/85kg) Warm-up Leg Swings Body Rotations Iron Cross x 20 (10 per side) Relax to Hollow x 10 Scorpion x 10 (5 per side) Relax to Superman…

THURSDAY

CrossFit Kova – CrossFit Strength Week 8 Push Press 3 x 3 Push Jerk 3 x 3 Metcon (Time) 4 rounds for time: 36 Double Unders 24 Wall Balls (20/14lbs) 12 Ring Dips Time cap: 16 minutes Warm-up 3 rounds of: 20 sec banded press out 10 sec rest 20 sec banded bent over row…

WEDNESDAY

CrossFit Kova – CrossFit Metcon (Time) “Loredo” 6 rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunges Run 400m Note: This is a HOME WOD as we are closed for EKKA holiday today. Warm-up Jogging High Knees x 10m Jogging Butt Kicks x 10m Walking Toe Touches x 10 reps (5 per side)…

TUESDAY

CrossFit Kova – CrossFit Strength Week 8 Power Clean 7 x 2 Accessory Single Arm Bent Over Row 4 x 8 (per arm) Metcon (Time) For time: 50/35 cal Assault Bike 40 Pull-ups 30 Hang Power Cleans (60/40kg) Time cap: 10 minutes Warm-up 2 rounds of: Lunge & Twist x 10 Iron Cross x 10…

MONDAY

CrossFit Kova – CrossFit Strength Week 8 Power Snatch 7 x 2 Accessory Overhead Squat 3 x 5 Metcon (AMRAP – Rounds and Reps) AMRAP 12 mins: 20 Kettlebell Snatches (24/16kg) 40 Air Squats Run 200m Warm-up 3 rounds: Row/ Bike/ Ski/ Run 1 min KB Snatch Complex: 1 arm DL x 3 1 arm…

SATURDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Rounds and Reps) On a 20 minute clock: Run 1 mile Then, in time remaining, AMRAP of: 7 C2B Pull-ups 7 Shoulder to Overhead (60/40kg) 7 Back Squats (60/40kg) Warm-up General Warm Up: 3 rounds of: Jog 200m Walking Toe Touches x 12 Close Grip Push-ups x 8…

FRIDAY

CrossFit Kova – Loaded Warm-up 3 rounds: 1 min Assault Bike @ easy pace 30 sec Plank Hold 15 sec Side Plank 15 sec Side Plank 10 x Suitcase Deadlifts per side Yoke Walk Build up to a heavy set of 12m in 6-7 sets Hand Over Hand Sled Pull 5 x 20m for max…

FRIDAY

CrossFit Kova – CrossFit Strength Week 7 Power Clean & Push Jerk 7 x 3 Accessory Pendlay Row 4 x 5 Metcon (Time) For time: 15-12-9-6-3 Deadlift (100/70kg) HSPU Burpee Over Bar Time cap: 12 minutes Warm-up EMOM x 3 mins: 5 Air Squats 5 Burpees (no push-up) 5 Muscle Clean 5 Push Press Straight…