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FRIDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Reps) 2 Rounds (for reps): Tabata Assault Bike (cals) Rest 1 minute Tabata Row (cals) Rest 1 min Tabata Shuttle Run Rest 1 minute Warm-up Easy 500m jog 3 rounds of: 6 Burpees 12 Air Squats 18 Double Unders Notes – Aerobic Friday Week 3! – As per…

THURSDAY

CrossFit Kova – CrossFit Weightlifting Deadlift 3-3-3-3-3-3 Reset on floor between each rep. Metcon (AMRAP – Rounds and Reps) AMRAP 12 minutes: 6 Muscle Ups 6 Dumbbell Snatch (left hand) 6 Dumbbell Overhead Lunge (left hand) 6 Dumbbell Snatch (right hand) 6 Dumbbell Overhead Lunge (right hand) Warm-up Easy 400m Jog 2 rounds: 10 x…

WEDNESDAY

CrossFit Kova – CrossFit Weightlifting Overhead Squat 5-5-5 Metcon (Time) 10 rounds for time: 35 Double Unders 9 Overhead Squats (42/30kg) Time cap: 20 minutes Warm-up Stretch Chest & Shoulders Stretch Hips & Glutes Bar pass throughs & dislocates with broomstick 3 rounds with a band: 10 x Good Mornings 10 x Band Press Out…

TUESDAY

CrossFit Kova – CrossFit Weightlifting Clean & Jerk 2-2-2-2-2 Metcon (Time) 6 rounds for time: 10 Chest to Bar Pull-ups 5 Clean & Jerks (60/40kg) Time cap: 12 minutes Warm-up In groups of 2-3: Row for max distance in 6 minutes, in 30 sec intervals With a barbell: – 3 x Dip, Drive & Shrug…

MONDAY

CrossFit Kova – CrossFit Metcon (Time) For time: Run 400m 21 Handstand Push-ups 21 Ring Dips 21 Push-ups Run 400m 15 Handstand Push-ups 15 Ring Dips 15 Push-ups Run 400m 9 Handstand Push-ups 9 Ring Dips 9 Push-ups Run 400m Time Cap: 30 minutes Warm-up Leg Swings Arm & Shoulder Circles Full Body Rotations 3…

SATURDAY

CrossFit Kova – CrossFit Metcon (Time) 18.2 1-2-3-4-5-6-7-8-9-10 Dumbbell Squats (22.5/15) Bar Facing Burpees 18.2A 1 rep max Clean Time cap: 12 minutes for both 18.2 & 18.2A Warm-up Easy 5-6 minutes of Aerobic Work Stretch Hips/ Lats/ Chest/ Banded Tricep Stretch Barbell Warmup: – 5 x Deadlift – 5 x Clean Pull – 5…

FRIDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Reps) 5 rounds: 1 minute of Assault Bike (cals) 1 minute of Rowing (cals) 1 minute of Double Unders 1 minute to run 200m Rest 2 minutes Warm-up Warm Up Across Floor: – Running High Knees – Running Butt Kicks – Walking Toe Touches – Jumping High Skips…

THURSDAY

CrossFit Kova – CrossFit Weightlifting Bench Press 3-3-3-3-3-3 Metcon (Time) For time: 25 Toes to Bar 50 Box Jumps (24/20″) 75 Wall Balls (20/14lbs) 50 Box Jumps (24/20″) 25 Toes to Bar Time cap: 15 minutes Warm-up Stretch Chest and Shoulders AMRAP 6 minutes: 10 Push-ups 10 Burpees Run 200m Notes – Part A is…

WEDNESDAY

CrossFit Kova – CrossFit Weightlifting Front Squat 4-4-4-4 Metcon (2 Rounds for reps) AMRAP 6 minutes: 9 Dumbbell Power Cleans (22.5/15kg) 6 Dumbbell Thrusters (22.5kg/15kg) 3 Bar Muscle Ups Rest 4 minutes AMRAP 6 minutes: 9 Dumbbell Power Cleans (22.5/15kg) 6 Dumbbell Thrusters (22.5kg/15kg) 3 Bar Muscle Ups Warm-up 3 rounds: 1 min Row/ Assault…

TUESDAY

CrossFit Kova – CrossFit Weightlifting EMOM x 4: 3 Power Snatches EMOM x 4: 2 Power Snatches EMOM x 4: 1 Power Snatch Metcon (Time) 3 rounds for time: Run 400m 21 Hang Power Snatch (35/25kg) 12 Handstand Push-ups Time cap: 15 minutes Warm-up Bar passthroughs & dislocates 3 rounds with a band: 10 x…