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C2B Pull Ups

CrossFit Kova – Body Warm-up A. 2 Rounds – 30s x 45 degreee shoulder stretch 10 Arch Ups on Pull Up Bar 10 Hollow Body Lat Pulldowns 5 Kipping Toes Through Rings B. 2 Rounds – 5 Kipping Swings + 5 Kipping Leg Raises + 5 T2B 10 Dragonfly’s Gymnastics Part A. Kipping/Butterfly Drills A….

TUESDAY

CrossFit Kova – CrossFit Weightlifting Bench Press 5-5-5-5-5 Metcon (AMRAP – Rounds and Reps) AMRAP 10 minutes: 1 round of Dumbbell DT (22.5/15kg) 3 Muscle Ups1 round of DT is 12 Deadlifts, 9 Hang Power Cleans & 6 Shoulder to Overhead Warm-up Easy 400m Jog 3 rounds, completed in your own time: 1 x Sled…

MONDAY

CrossFit Kova – CrossFit Weightlifting Power Snatch 3-3-3-2-2-2-1-1-1 Go every 90 seconds Metcon (Time) 21-15-12-9-6-3 Power Snatch (35/25kg) Burpee over Bar Time cap: 15 minutes Warm-up Stretch hips Leg Swings, all directions Arm Swings & Arm Circles 5-4-3-2-1 Inchworm Push-up Burpee Jumping Squats Then, with a broomstick: High Hang Snatch Pull x 3 (shoulders only)…

SATURDAY

CrossFit Kova – CrossFit Metcon (Time) 42-30-18 Overhead Squat (42.5/30) Pull-ups Metcon (No Measure) 400m Farmers CarryChoose your own weight Warm-up Leg Swings Bar pass throughs & dislocates 2 rounds of: Squat Hold 30 sec 15 x Breaths hanging from pull-up bar 3 rounds of: 200m Jog 10 Empty Bar Overhead Squats 10 Kipping Swings…

LOADED WEEK 3 – Snatch Focus

CrossFit Kova – Loaded Warm-up Loaded RDL x 10 per leg (use a KB or DB, or stay unloaded if these were hard last week) Cossack Squat x 10 per leg Banded OH Squat x 10 (pull a band tight between your hands and OH Squat) Build to a max height box jump in 5…

FRIDAY

CrossFit Kova – CrossFit Weightlifting 15 minutes to find a 1rm Clean & Jerk Metcon (AMRAP – Rounds and Reps) Crossfit Open 13.2 AMRAP 10 minutes: 5 Shoulder to Overhead (52.5/35kg) 10 Deadlifts (52.5/35kg) 15 Box Jumps (24/20″) Warm-up 2 rounds of: 10 x Box step ups (each leg) 10 x Single Arm DB upright…

THURSDAY

CrossFit Kova – CrossFit Metcon (Time) For time: 50/35 cal Assault Bike 50 Burpees 100 AbMat Sit-ups 50 Wall Balls (20/14lbs) 1000m Run Warm-up Tabata Mash-up (3 rounds) – Burpee (1st round kick back, 2nd round step up/down, 3rd round open standard) – Plank – Air Squat – Side Plank (left) – Side Plank (right)…

WEDNESDAY

CrossFit Kova – CrossFit Weightlifting Front Squat 5-5-5-5-5 Metcon (AMRAP – Rounds and Reps) With a 10 min running clock: Row 500m then, in remaining time, AMRAP of: 50 Double Unders 15 Kettlebell Swings (32/24kg) Warm-up Dumbbell Carries Warm Up: – 1 x Suitcase Carry (single arm farmers walk) – 1 x Front Rack Carry…

Handstand Walking/HSPU’s

CrossFit Kova – Body Warm-up Part A. 2 Rounds – 10m x Animal Walks (Pike Pulses, Camel Walks, Gorilla Hops, Caterpillar walks) 10/direction Wrist Circles/Strengthening 10 Plank Shoulder Taps w/2s Pause 30s Handstand Hold Part B. 2 Rounds – 5 Scorpian Kicks 8 Hollow Body Plate Shoulder Shrugs 10 Front Support to Wall Climb Part…

TUESDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 minutes: 6 Snatches (60/40kg) 3 rounds of “Cindy”1 round of Cindy is 5 Pull-ups, 10 Push-ups & 15 Squats Warm-up Rowling, 3 rounds 1st round penalty is Squats 2nd round penalty is Push-ups 3rd round penalty is Assault Bike (cals) Then, with a…