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SATURDAY

CrossFit Kova – CrossFit Metcon (Time) ‘Luce” 3 rounds for time: Run 1km 10 Muscle Ups 100 Squats Time cap: 36 minutes Warm-up Stretch Calves/ Hips & Chest/ Shoulders 2 rounds of: Jog 200m 10 x Kipping Swings (Ring or Bar) 10 x Burpees 10 x Lunge & Twist Notes – Hero WOD “Luce” –…

FRIDAY (LOADED)

CrossFit Kova – Loaded Warm-up (No Measure) Leg Swings Arm swings & Shoulder Circles Air Squat x 10 Snatch Grip Push Press x 10 Jumping Squat x 10 Snatch Grip Push Jerk x 10 Broad Jump x 10 Snatch Balance x 10 Snatch Primer 1 Snatch Pull + 1 Snatch High Pull + 1 Muscle…

FRIDAY

CrossFit Kova – CrossFit Strength Cycle Week 3 Press 6 x 4 Metcon (Time) 5 rounds for time: 60 Double Unders 10 Push Jerks (60/40kg) Warm-up Broomstick pass throughs & dislocates 3 rounds of: Row 200/150m 2-4 x Wall Climbs 8 x Hollow > Superman 4 x Inchworm Broad Jumps 12 Sit-ups Notes – 6…

THURSDAY

CrossFit Kova – CrossFit Metcon (Time) Run 1000m 9 Muscle Ups 9 Squat Snatches (62/42kg) 7 Muscle Ups 7 Squat Snatches (62kg/42kg) 5 Muscle Ups 5 Squat Snatches (62kg/42kg) Run 1000m

SATURDAY

CrossFit Kova – CrossFit Metcon (Time) “Holleyman” 30 rounds for time: 5 Wall Balls (20/14lbs) 3 Handstand Push-ups 1 Power Clean (102/70kg) Time cap: 40 minutes

WEDNESDAY

CrossFit Kova – CrossFit Strength Cycle Week 4 Push Press 6 x 4 Metcon (AMRAP – Rounds and Reps) AMRAP 10 minutes: 10 Kettlebell Swings (32/24kg) 10 Burpees 10 Toes-to-Bar

MONDAY

CrossFit Kova – CrossFit Metcon (No Measure) Gymnastics Strength Development Pause Strict Handstand Push-up/ HSPU Negative 4 x 4-6 reps Ring Push-up/ Tempo Push-up 4 x 8-12 reps L-Sit 3 x max effort Metcon (Time) 21-15-9 Hang Power Clean (50/35kg) Shoulder to Overhead (50/35kg) Chest-to-Bar Pull-up Time cap: 13 minutes Warm-up Broomstick pass throrughs &…

TUESDAY

CrossFit Kova – CrossFit Strength Cycle Week 4 Back Squat 7 x 2 Metcon (Time) For time: Run 400m 21 Back Squats (70/50kg) Run 400m 15 Front Squats (70/50kg) Run 400m 9 Overhead Squats (70/50kg) Run 400m Time cap: 18 minutes Warm-up Easy 200m Jog Spiderman Crawl Across Floor Inchworm Walkout Across Floor Duck Walk…

FRIDAY

CrossFit Kova – CrossFit Strength Cycle Week 4 Deadlift 7 x 2 Metcon (Time) For time: 30/20 cal Row 30 Double Unders 30/20 cal Assault Bike 30 Double Unders 30 Burpee Box Jump Overs (24/20″) 30 Double Unders

THURSDAY

CrossFit Kova – CrossFit Strength Cycle Week 3 Deadlift 6 x 3 Metcon (Time) 3 rounds for time: Run 400m 30 Wall Balls 15 Chest-to-Bar Pull-ups Time cap: 18 minutes Warm-up 3 rounds with an empty barbell: 10 x Good Mornings 10 x Jumping Lunges (no barbell) 10 x RDL with barbell (5 per leg)…