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THURSDAY

CrossFit Kova – CrossFit Weightlifting 3-Position Clean 7 x 1 *Go every 2 mins Each set includes 1 clean from above the knee, 1 clean from just below the knee and 1 clean hovering just above the floor Metcon (AMRAP – Rounds and Reps) AMRAP 12 mins: 5 Muscle Ups 10 Deadlifts (100kg/70kg) 20 Dumbbell…

WEDNESDAY

CrossFit Kova – CrossFit Weightlifting Bench Press 8-8-8-8 Weightlifting Weighted Pull-up 8-8-8-8 Metcon (Time) For time: 75 Double Unders 25 Pull-ups 60 Double Unders 20 Pull-ups 45 Double Unders 15 Pull-ups 30 Double Unders 10 Pull-ups 15 Double Unders 5 Pull-ups Time cap: 12 minutes Warm-up 3 rounds: 15/10 cal row 10 Kipping Swings 10…

TUESDAY

CrossFit Kova – CrossFit Metcon (Time) 3 rounds for time: 30 Power Cleans (50kg/35kg) 30 Front Squats (50kg/35kg) 30 Shoulder to Overhead (50kg/35kg) Rx+ = 60kg/40kg Time cap: 30 mins Warm-up Banded hip stretch Banded lat stretch Banded front rack stretch 3 rounds, with an empty/light barbell: 3 x Clean Grip Deadlift 3 x Muscle…

MONDAY

CrossFit Kova – CrossFit Weightlifting Overhead Squat 5-5-5-5-5 Metcon (AMRAP – Rounds and Reps) AMRAP 10 mins: 10 Burpees 10 Toes to Bar Warm-up 30 sec squat hold 30 sec plank hold 30 sec squat hold 30 sec side plank (left) 30 sec squat hold 30 sec side plank right 30 sec squat hold 2…

SATURDAY

CrossFit Kova – CrossFit Metcon (Time) “Andy” For time: 25 Thrusters (50/35kg) 50 Box Jumps (24/20″) 75 Deadlifts (50/35kg) Run 1.5 miles 75 Deadlifts (50/35kg) 50 Box Jumps (24/20″) 25 Thrusters (50/35kg)

FRIDAY

CrossFit Kova – CrossFit Weightlifting Bench Press 5-5-5-5-5 Metcon (Time) “Annie” 50-40-30-20-10 Double Unders Sit-ups Time cap: 10 minutes Rx+ = Add a round of 60 reps Warm-up Stretch Chest & Shoulders, each side Cross Body Arm Swings x 20 Shoulder Circles x 10 forwards/backwards 3 rounds of: 5 Push-ups (neutral) 10 Broomstick Pass throughs…

THURSDAY

CrossFit Kova – CrossFit Weightlifting Weighted Lunge 10-10-10-10 Metcon (Time) 6 rounds for time: 15 Wall Balls (20/14lbs) 15 Burpees Warm-up Notes – Part A: Today’s strength work is 4 x 10 weighted lunges – The barbell will be racked on your back – Spotters on each side, don’t bail on the barbell, get your…

WEDNESDAY

CrossFit Kova – CrossFit Weightlifting Clean & Jerk 1rm *20 mins to work up to a heavy single Clean & Jerk Metcon (AMRAP – Rounds and Reps) AMRAP 10 mins: 6 Hang Power Cleans (85/60kg) 9 Strict HSPU 12 Toes-to-Bar Warm-up Banded Front Rack Stretch, each side Banded Lat Stretch, each side Banded Hip Stretch,…

TUESDAY

CrossFit Kova – CrossFit Metcon (6 Rounds for reps) Complete each round for max reps: 1 min Row (cals) 1 min Dumbbell Snatch (22.5/15kg) 1 min Shuttle Runs Rest 1 min Perform for a total of 6 rounds Warm-up 2 Rounds: 10 Hard Pulls on Rower 6/side Reverse Lunge + Reach 6/side DB SL RDL…

MONDAY

CrossFit Kova – CrossFit Weightlifting Back Squat 2-2-2 Metcon (AMRAP – Rounds and Reps) “Cindy” AMRAP 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats Warm-up 3 rounds (continuous): 30 sec Squat Hold 30 sec Plank 3 rounds: 5 x Inchworm Push-ups 10 x Cossack Squats 5 x Hollow > Superman 10 x Kipping Swings 5…