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WEDNESDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Reps) 10 x 1 min AMRAP: 15/12 cal Row + max reps of Burpee over Rower Rest 3 mins after each round Warm-up 3 rounds: 30 sec hard effort on Assault Bike 5 x Inchworm Push-up 10 x Jumping Squats 15 x Hollow Rocks Notes – Today we…

TUESDAY

CrossFit Kova – CrossFit Strength Week 4 Deadlift 5 x 4 Metcon (Time) 5 rounds for time: Run 200m 10 Left Arm Dumbbell Snatch 10 Left Arm Overhead Lunges 10 Right Arm Dumbbell Snatch 10 Right Arm Overhead Lunges Men: 22.5kg Dumbbell Women: 15kg Dumbbell Time cap: 15 mins Warm-up 3 rounds: Row 1 min…

MONDAY

CrossFit Kova – CrossFit Strength Week 4 Power Clean & Push Jerk 6 x 3 Accessory Bent Over Row 3 x 8 Metcon (AMRAP – Rounds and Reps) AMRAP 10 minutes: 9 Hang Power Cleans (60/40kg) 6 Push Jerk (60/40kg) 3 Muscle Ups Warm-up Leg Swings Arm Swing & Shoulder Circles 2 rounds: 10 Broomstick…

SATURDAY

CrossFit Kova – CrossFit Metcon (Time) PARTNER WORKOUT: 12 x 400m Run (tag in/ tag out) Round 1: Max reps Pull-ups Round 2: Max reps Push-ups Round 3: Max reps Squats Round 4: Max reps Pull-ups Round 5: Max reps Push-ups Round 6: Max reps Squats When one partner is running, the other is accumulating…

FRIDAY

CrossFit Kova – Loaded Warm-up (No Measure) 2 rounds: 10 Single Arm Dumbbell Deadlift into 20m Farmers Carry (Repeat on other arm) 5 Single Arm Dumbbell Clean & Press into 20m Overhead Carry (Repeat on other arm) 5 x Hollow Rocks + 5 x Tuck-ups + 5 x V-ups Farmers Carry Farmers Carry Build up…

FRIDAY

CrossFit Kova – CrossFit Strength Week 3 Power Clean & Push Jerk 5 x 1 Accessory Alternating DB Strict Press 3 x 12 reps *6 reps per arm Metcon (Time) For time: Assault Bike 30/20 cal into; 15-12-9-6-3 Hang power Clean (60/40kg) Burpee over Bar Warm-up With a broomstick: – Passthroughs & dislocates – Air…

THURSDAY

CrossFit Kova – CrossFit Strength Week 3 Bench Press 5 x 4 Metcon (AMRAP – Reps) AMRAP 14 minutes: 2 HSPU 2 T2B 2 Pistol Squats 4 HSPU 4 T2B 4 Pistol Squats 6 HSPU 6 T2B 6 Pistol Squats etc. Continue in this fashion until time elapses. Warm-up Stretch Chest & Lats 3 rounds…

WEDNESDAY

CrossFit Kova – CrossFit Warm-up 3 rounds of: Run 200m 10 Hollow Rocks 10 Air Squats/ Jumping Squats/ Medicine Ball Cleans (change each round) 5 Burpees/ 5 Box Jumps/ 5 Burpee Box Jumps (change each round) Metcon (Time) “Kelly” 5 rounds for time: Run 400m 30 Box Jumps (24/20″) 30 Wall Balls (20/14lbs) Time cap:…

TUESDAY

CrossFit Kova – CrossFit Strength Week 3 Power Snatch 5 x 1 Accessory Snatch High Pull 4 x 5 Metcon (Time) 21-15-9 Kettlebell Snatch (left) Kettlebell Snatch (right) Pull-up Men: 24kg Kettlebell Women: 16kg Kettlebell Time cap: 12 minutes Warm-up With a broomstick: – Bar passthroughs & dislocates – Good Morning x 10 – Snatch…

MONDAY

CrossFit Kova – CrossFit Strength Week 3 Front Squat 5 x 4 Metcon (Time) 5 rounds for time of: 75 Double Unders 15 Overhead Squats (42.5/30kg) Time cap: 15 minutes Warm-up Leg swings Broomstick passthroughs & dislocates 2 rounds of: Good Morning x 10 Overhead Lunge x 10 Overhead Squat x 10 Push-up x 10…