CrossFit Kova – CrossFit

Strength Cycle Week 7


7 x 2

Metcon (AMRAP – Reps)

5 rounds for max reps of:

1 min Row (cals)

1 min Double Unders

1 min Burpee Box Jump Overs (24/20″)

1 min Rest


3 rounds of:

Easy 200m Jog

10 x Lunge & Press with barbell (Lunge out & press from bottom of lunge)

10 x V-ups

Then, warm upto starting set for Press


– 2 part session, starting with 7 x 2 Press

– Go as heavy as possible with perfect posture

– Squeeze your legs and butt tight and brace your abs hard before pressing overhead

– Push your head forward under the bar as soon as possible

– 20 mins for your sets

– Part B is a 5 round workout, each round is 3 mins with 1 min rest between rounds

– 1 min per station of Row (cals), Double Unders and Burpee Box Jump Overs

– Score is total reps

– Try and record your numbers between rounds so that you can see how your reps break diwn per movement

– Your goal today should be to work hard but not burn out, try and set a sustainable pace that you can hold and then sell out in the last round

– Today is a good day to practice double unders. Use each minute for practice, rather than just doing singles


Row – Assault Bike

Double Unders – attempts, single skips

Burpee Box Jump Overs – Kick back burpee, step up

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