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SATURDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Rounds and Reps) OPEN 18.1 AMRAP 20 minutes: 8 Toes to Bar 10 Dumbbell Hang Clean & Jerks (22.5/15kg) 14/12 cal Row Warm-up Suggested Warm Up: – Stretch Hips – Leg Swings – Arm & Shoulder Circles 3 rounds: – 1 min Bike/ Row (increase pace each round)…

FRIDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Reps) 3 rounds of: Assault Bike, 2 mins (cals) Rest 2 mins Row, 2 mins (cals) Rest 2 mins Run 400m (2 min cap) Rest 2 mins Warm-up Warm-up across floor: – Running high knees – Running butt kicks – Walking toe touches – Lunge & twist –…

THURSDAY

CrossFit Kova – CrossFit Weightlifting Squat Clean 3-3-3-3-3 Metcon (AMRAP – Rounds and Reps) AMRAP 10 minutes: 35 Double Unders 9 Thrusters (42/30kg) Warm-up Tabata Mash-up: 3 rounds of – Squat Hold Side Plank (left) Side Plank (right) Chin Over Bar Hold 10 sec/ Active Hang from Bar 10 sec *If you can’t get your…

WEDNESDAY

CrossFit Kova – CrossFit Weightlifting Press 3-3-3 Push Press 3-3-3 Push Jerk 3-3-3 Metcon (AMRAP – Reps) AMRAP 7 minutes: Burpees Buy in: 50 Pull-ups Warm-up 3 x 1 min hard efforts on Assault Bike (80-85% effort) Rest & rotate through *during your rest, accumulate 10-30 double unders (choose a number that is right for…

TUESDAY

CrossFit Kova – CrossFit Metcon (2 Rounds for reps) AMRAP 7 minutes: 2, 4, 6, 8, 10, 12 etc. Deadlift (100/70kg) Strict Handstand Push-ups Rest 5 minutes AMRAP 7 minutes: 2, 4, 6, 8, 10, 12 etc. Power Clean (70/50kg) Pistol Squats (alternate legs) Metcon (No Measure) Strict Toes-to-Bar 3 x 10 Warm-up Easy 500m…

MONDAY

CrossFit Kova – CrossFit Weightlifting Overhead Squat 3-3-3-3-3 Metcon (Time) For time: 21 Overhead Squats (50/35kg) 9 Bar Muscle Ups 15 Overhead Squats (50/35kg) 7 Bar Muscle Ups 9 Overhead Squats (50/35kg) 5 Bar Muscle Ups Time cap: 12 minutes Warm-up Stretch out hips & glutes Leg swings Arm swings & shoulder circles In teams…

SATURDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 30 minutes: Run 400m 50 Double Unders 40 Sit-ups 30 Dumbbell Snatches (22.5/15kg) 20 Burpee over Dumbbell Warm-up Leg Swings/ Arm Circles/ Body Rotations Tabata Mash-up ( 2 rounds): Single Skips/ Double Unders Hollow Rocks/ Sit-ups DB Deadlifts/ DB Snatches Push-ups/ Burpees Run 200m…

LOADED WEEK 4 – C&J Focus

CrossFit Kova – Loaded Warm-up Warm Up: 2 rounds: Empty barbell good morning x 10 Empty barbell reverse lunge x 10 Empty barbell BN press x 10 Empty barbell jumping squat x 10 Strength 1. Tall Clean 4 x 3 @ 50% Best Clean 2. Hang Clean + 2 Front Squat + Jerk up to…

FRIDAY

CrossFit Kova – CrossFit Weightlifting Back Squat 3-3-3-3 Metcon (Time) 4 rounds for time: 15 Chest to Bar Pull-ups 12 Dumbbell Front Squats (22.5/15kg) 9 Dumbbell Thrusters (22.5/15kg) Time cap: 15 minutes Warm-up 4 rounds: Row 150/100m 10 Walking Lunges 10 Hollow Rocks 10 Shoulder Taps from Push-up Position Then, take at least 3-4 sets…

THURSDAY

CrossFit Kova – CrossFit Weightlifting 6 x 1 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk + 1 Split Jerk Go every 2 minutes Metcon (3 Rounds for reps) 3 x AMRAP 4 minutes: 10 Box Jumps (24/20″) 10 Push-ups 10 Kettlebell Swings (32/24kg) Rest 1 minute between each AMRAP Warm-up…