Category: Cardio

SATURDAY

CrossFit Kova – CrossFit Strength Week 5 Power Snatch 6 x 2 Accessory 4 sets: 1 Snatch Balance + 2 Pause Overhead Squats *Pause for 3 seconds in bottom of each squat Metcon (AMRAP – Rounds and Reps) AMRAP 8 minutes: 7 Power Snatches (42.5/30kg) 7 Overhead Squats (42.5/30kg) 7 T2B Warm-up 1 min Assault…

FRIDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Rounds and Reps) “Sisson” AMRAP 20 minutes: 1 Rope Climb 5 Burpees Run 200m Warm-up Easy 500m Jog 3 rounds of: 3 Kipping Swings + 3 Pull-ups + 3 C2B Pull-ups or 4 Kipping Swings + 4 Pull-ups 10 Lunge & Twist 5 Inchworm Push-ups Then; Rope Climb…

THURSDAY

CrossFit Kova – CrossFit Strength Week 5 Bench Press 6 x 3 Metcon (AMRAP – Reps) 3 rounds for max reps: 1 minute Row (cals) 1 minute Kettlebell Swings (24/16kg) 1 minute HSPU Rest 1 minute between rounds Warm-up Arm & Shoulder Circles Body Rotations Inchworm Push-up x 10 12-9-6-3 Banded Bent Over Row Banded…

WEDNESDAY

CrossFit Kova – CrossFit Metcon (Time) “Badger” 3 rounds for time: 30 Squat Cleans (42.5/30kg) 30 Pull-ups Run 800m Time cap: 40 minutes Warm-up 3 rounds: Run 200m 3 Power Cleans 3 Front Squats 3 Squat Cleans 10 Kipping Swings *Start with an empty bar and add weight each round Notes – #longerworkoutwednesday – “Badger”…

TUESDAY

CrossFit Kova – CrossFit Strength Week 5 Front Squat 6 x 3 Metcon (Time) In a 12 minute window: 50/35 cal Assault Bike; Then, AMRAP in time remaining: 50 Double Unders 10 Burpee Box Jumps (24/20″) Warm-up 2 rounds of: 30 sec Squat Hold Rest 10 sec 30 sec Plank Hold Rest 10 sec Then;…

MONDAY

CrossFit Kova – CrossFit Strength Week 5 Power Clean & Push Jerk 6 x 2 Accessory Clean Pull 3 x 3 Metcon (Time) 5 rounds for time: 15 Dumbbell Deadlift (22.5/15kg) 12 Dumbbell Hang Power Clean (22.5/15kg) 9 Dumbbell Push Press (22.5/15kg) Time cap: 15 minutes Warm-up 2 rounds of: Jog 200m 10 x Overhead…

SATURDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 minutes: 10 Deadlifts (100/70kg) 10 Box Jumps (30/24″) 10 Toes-to-Bar Warm-up 3 rounds: Jog 200m 20 RDL (10 per leg), 15 Stiff Leg Deadlift with empty bar, 10 Deadlift with a little weight 10 Step Ups, 8 Box Jumps, 6 Burpee Box Jumps…

LOADED

CrossFit Kova – Loaded Warm-up 3 rounds of: 250/200m Row 10 Hip Extensions 10 Double KB Deadlifts 10 Hollow Rocks 10 Russian KB Swings Explosive Effort High Box Jump 5 x 3 Axle Bar Power Clean Axle Bar Power Clean 5 x 3 Single Arm Bench Press Single Arm DB Bench Press 4 x 8…

FRIDAY

CrossFit Kova – CrossFit Strength Week 4 Strict Press 5 x 4 Metcon (Time) 21-15-9 Back Squat (75/50kg) Strict HSPU Time cap: 15 minutes Warm-up Leg Swings Arm/ Shoulder Circles Body Rotations Inchworm Push-up x 10 reps 3 rounds: 6 x Strict Press 6 x Air Squats 6 x Push Press 6 x Jumping Squats…

THURSDAY

CrossFit Kova – CrossFit Accessory 5 sets of: 2 Snatch Pull + 2 Snatch High Pull + 2 Muscle Snatch Strength Week 4 Power Snatch 6 x 3 Metcon (Time) Get as far as possible in 10 minutes of: 10 C2B Pull-ups 10 Squat Snatch (42.5/30kg) 9 C2B Pull-ups 9 Squat Snatch (42.5/30kg) 8 C2B…