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WEDNESDAY

CrossFit Kova – CrossFit Metcon (Time) “Donny” 21-15-9-9-15-21 Deadlift (102.5/70kg) Burpee Warm-up 3 rounds of: 10 x Slow & Perfect Squats 10 x RDL (5 per leg) 10 x Relax to Hollow 10m Bear Crawl Then; 3 rounds of the circuit: 1 x Monkey Bars (if this is easy, go up & back on low…

TUESDAY

CrossFit Kova – CrossFit Metcon (Time) “White” 5 rounds for time of: 3 Rope Climbs 10 Toes-to-Bar 21 Overhead Plate Lunges (20/15kg) Run 400m Time cap: 30 minutes Warm-up Easy 400m Jog 2 rounds of: 10 x Kipping Swings 10 x Sit-ups 10 x Jumping Lunges 3 x Wall Climbs or Partial Wall Climbs or…

MONDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Rounds and Reps) “The Chief” AMRAP 3 minutes: 3 Power Cleans (62.5/42.5kg) 6 Push-ups 9 Air Squats Repeat for a total of 5 rounds. Rest 1 minute between each AMRAP. Warm-up Leg Swings Body Rotations Arm & Shoulder Circles Turkish Get Up Complex & Core Warm Up 3…

SATURDAY

CrossFit Kova – CrossFit Metcon (Time) For time: 21 Overhead Squats (40/30kg) Run 200m 21 Thrusters (40/30kg) Run 200m 15 Overhead Squats (40/30kg) Run 200m 15 Thrusters (40/30kg) Run 200m 9 Overhead Squats (40/30kg) Run 200m 9 Thrusters (40/30kg) Run 200m Warm-up Dynamic Warm Up: – Jogging High Knees – Jogging Butt Kicks – Lunge…

FRIDAY

CrossFit Kova – Loaded Warm-up 2 rounds: 30 sec easy bike 20 sec moderate bike 10 sec sprint bike 10 x Air Squats 10 x Push-ups 10 x Hip Extnesions with Pause 10 x Broad Jumps Axle Bar Clean & Jerk Build up to a heavy single for Clean & Jerk using the axle bar…

FRIDAY

CrossFit Kova – CrossFit Testing Week Deadlift Find a 1rm Metcon (Time) 30-20-10 Sumo Deadlift High Pull (40/30kg) Box Jump (24/20″) Time cap: 12 minutes Warm-up Leg Swings Iron Cross x 20 Hollow > Superman x 10 (hold each position for a count of 3) With a broomstick: Good Morning x 10 Sumo Deadlift x…

THURSDAY

CrossFit Kova – CrossFit Testing Week Bench Press Find a 1rm Metcon (AMRAP – Reps) 4 rounds of: 1 min Row (cals) 1 min Slam Balls (15/9kg) 1 min Burpees 1 min Rest *Score is your total reps accumulated throughout the workout Warm-up With a broomstick: 20 x Bar passthroughs 10 x Dislocates each side…

WEDNESDAY

CrossFit Kova – CrossFit Testing Week Power Clean & Push Jerk Find a 1rm Metcon (AMRAP – Rounds and Reps) AMRAP 12 mins: 6 Power Clean & Jerks (85/60kg) 6 Bar Muscle Ups Warm-up In teams of 2, AMRAP 5 mins: Row 12/8 cals or Bike 10/6 cals + 5 Burpees Then; Build to a…

TUESDAY

CrossFit Kova – CrossFit Testing Week Front Squat Find a 1rm Metcon (Time) 5 rounds for time: 30 Double Unders 20 Overhead Lunges (20/15kg plate) 10 HSPU Time cap: 15 minutes Warm-up 3 rounds of: 30 sec Squat Hold 30 sec Plank Hold 15 sec Side Plank 15 sec Side Plank Rest 10 sec between…

MONDAY

CrossFit Kova – CrossFit Testing Week Power Snatch Find a 1rm Metcon (Time) 3 rounds for time: Run 400m 20 Dumbbell Snatches (22.5/15kg) 15 Pull-ups Time cap: 15 minutes Warm-up 3 rounds of: 10 sec slow/ 10 sec moderate/ 10 sec sprint on Rower Lunge & Twist x 10 Kipping Swing x 10 Inchworm Broad…