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TUESDAY

CrossFit Kova – CrossFit Strength Cycle Week 6 Back Squat 6 x 4 Metcon (Time) For time: 35-25-15 Push-up AbMat Sit-up Wall Ball Time cap: 15 minutes Warm-up Spiderman & Pigeon Stretch, each side Leg Swings With a band: 15 x Good Mornings 15 x Bent Over Rows 15 x Band Press Outs 15 x…

SATURDAY

CrossFit Kova – CrossFit Metcon (Time) For time: 50 Pull-ups Run 400m 50 Wall Balls (20/14lbs) Run 800m 50 Wall Balls Run 400m 50 Pull-ups (20/14lbs) Warm-up 3 rounds: Easy 200m Jog 10 x Air Squat/ 10 x Medicine Ball Clean/ 10 x Wall Ball 10 x Kipping Swings 10 x Inchworm (no Push-up)/ 10…

LOADED – SNATCH

CrossFit Kova – Loaded High Hang Snatch + Low Hang Snatch High Hang Snatch + Low Hang Snatch 6 x 1High Hang Snatch is from the pockets. Low hang snatch is from just above floor. Hang onto the barbell. Snatch Waves 3 sets of: 3 Snatches 2 Snatches 1 Snatch Rest as needed between sets…

FRIDAY

CrossFit Kova – CrossFit Strength Cycle Week 5 Deadlift 5 x 5 Metcon (Time) For time: Row 500m Then; 9 Deadlifts 9 Hang Power Cleans 9 Shoulder to Overhead 6 Deadlifts 6 Hang Power Cleans 6 Shoulder to Overhead 3 Deadlifts 3 Hang Power Cleans 3 Shoulder to Overhead Men use 85kg. Women use 60kg….

THURSDAY

CrossFit Kova – CrossFit Metcon (No Measure) Gymnastics Strength Kipping Swing (Ring/ Bar) 3 x 15 Strict False Grip Ring Pull-up/ Strict Pull-up 3 x max reps Banded Ring Transitions 3 x 5 Super set with V-ups 3 x 10-15 Metcon (AMRAP – Rounds and Reps) AMRAP 8 minutes: 3, 6, 9, 12, 15 etc….

WEDNESDAY

CrossFit Kova – CrossFit Strength Cycle Week 5 Press 7 x 3 Metcon (AMRAP – Rounds and Reps) AMRAP 12 minutes: 40 Double Unders 30 Dumbbell Snatches (22.5/15kg) 20 Pistol Squats (alternating legs) Warm-up 3 rounds with a single dumbbell: Dumbbell Power Clean x 6 reps Overhead Dumbbell Lunge x 6 reps (alternate legs) Dumbbell…

Rope Climbs

CrossFit Kova – Body Warm-up Part A. 2 Rounds – 30s Bridge Stretch 10 Hollow Body Lat Pulldowns 45 degreee shoulder stretch x 30s 10 Kipping Toes Through Rings Part B. 2 Rounds – 10 Single Arm Ring Rows 10 Regular Ring Rows Hollow Hold – Side Hollow – Arch Hold – Side Hollow x…

TUESDAY

CrossFit Kova – CrossFit Metcon (Time) For time: Run 1000m 9 Muscle Ups 9 Squat Snatches (60/40kg) 7 Muscle Ups 7 Squat Snatches (60/40kg) 5 Muscle Ups 5 Squat Snatches (60/40kg) Run 1000m Time cap: 30 minutes Warm-up Bar pass throughs & dislocates Air Squat x 20 reps With a broomstick: – Snatch Deadlift x…

MONDAY

CrossFit Kova – CrossFit Strength Cycle Week 5 Back Squat 5 x 5 Metcon (AMRAP – Rounds and Reps) AMRAP 10 minutes: 10 Thrusters (40/30kg) 10 Toes-to-Bar Warm-up 3 rounds of: Squat Hold 20 sec Rest 10 sec Hollow Hold 20 sec Rest 10 sec Superman Hold 20 sec Rest 10 sec Then; 10-8-6-4-2 Medicine…

LOADED (C&J FOCUS)

CrossFit Kova – Loaded High Hang Clean + Push Press 5 sets of: 3 High Hang Clean (from the pocket) + 3 Push PressThis is our primer for the day. The goal is to move with speed and execute perfect positions. Hang Clean + Low Hang Clean Hang Clean (above knee) + Low Hang Clean…