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MONDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18 mins: 10 HSPU 10 Sumo Deadlift High Pulls (45/30kg) 10 Front Rack Lunges (45/30kg) Rx+ = Strict HSPU, 50/35kg Metcon (No Measure) 400m Farmers Carry *Use either Kettlebells or Dumbbells *Choose your own weight Warm-up Stretch Hips & Calves 2 rounds: 200m Jog…

SATURDAY

CrossFit Kova – CrossFit Metcon Metcon (Time) “Daniel” For time: 50 Pull-ups Run 400m 21 Thrusters (45/30kg) Run 800m 21 Thrusters (45/30kg) Run 400m 50 Pull-ups Warm-up Samson + Pigeon + Calf Stretching on each leg Easy 400m Jog 3 rounds of: – 10 Kipping Swings – 10 Hollow Rocks – 10 Jumping Squats ‘…

FRIDAY

CrossFit Kova – CrossFit Weightlifting Strict Press 4 x 6 Metcon (AMRAP – Rounds and Reps) AMRAP 15 minutes (in pairs): 10 Burpees 20 Kettlebell Swings (24/16kg) 30 Double Unders *90 sec cap on your round, tag in/tag out with your partner Warm-up Arm Circles x 10 forwards/ 10 backwards Body Twists x 20 3…

THURSDAY

CrossFit Kova – CrossFit Weightlifting Weightlifting E2MOM x 5 sets 3 Front Squats Metcon (Time) 12-9-6 Squat Clean (100/70kg) Muscle Up Time cap: 16 minutes Warm-up Tabata Mash-up x 2 of each – Squat Hold – Side Plank (left) – Squat Hold – Side Plank (right) Tabata Mash-up x 1 of each – Lunges –…

WEDNESDAY

CrossFit Kova – CrossFit Metcon Metcon (Calories) Assault Bike 5 x 45 seconds for max cals * Start a new round every 5 minutes Gymnastics Gymnastics Conditioning 3 rounds not for time: Max reps Strict HSPU Max reps Strict T2B Warm-up Stretch hips, hamstrings and quads Agility ladder drills: – Icky Shuffle x 5 –…

TUESDAY

CrossFit Kova – CrossFit Metcon Metcon (AMRAP – Reps) 6 rounds, for total reps of: Row (cals), 1 min Push-ups, 1 min Pull-ups, 1 min 1 min to Run 200m Rest 1 min Rx+ = C2B Pull-ups Warm-up Rowling 5 rounds, alternating in teams of 3-4 * For every metre over or under 100m, perform…

MONDAY

CrossFit Kova – CrossFit Warm-up 10 x Lunge & Twist 10 x Inchworm Push-ups 10 x Deadlift with pause at bottom 10 x Front Rack Lunge 10 x Good Mornings 10 x Burpees over Bar 5-10 mins to warm up to your opening weight (Before Met Con) 5 Air Squats 3 Burpee Box Jumps 5…

Grand Opening WOD’s

CrossFit Kova – CrossFit Grand Opening Workout A A: Metcon (AMRAP – Rounds) As Far as possible in 7 minutes 4-8-12-16-20-24 DB Snatch 22.5kg/15kg 2 x Reps Double under Rest 1 minute Max HSPU/Push up in 2 mins B: Metcon (AMRAP – Rounds) AMRAP in 10 minutes 11 Pull ups 11 Burpees on a plate…

Thursday

CrossFit Kova – CrossFit Metcon (Time) For time: 25 HSPU 50 cal Row 75 KB Swings, 24/16kg 100 Air Squats 125 Double Unders Warm-up Warm up: Arm Swings & Shoulder Circles Lunge & Twist x 20 reps Travelling Inchworm (no push-up) x 10 reps Hollow Rock x 20 reps Broomstick Good Morning x 20 reps…

Wednesday

CrossFit Kova – CrossFit Weightlifting Clean & Jerk 5 x 3 Metcon (Time) 3 rounds for time: 15 Hang Power Cleans, 60/40kg 15 Bar Facing Burpees (7 min time cap) Warm-up Warm up: Broomstick Passthroughs & dislocates Leg Swings (use your broomstick for balance) • Hang Clean Pull x 5 • Clean Pull from mid…