FRIDAY

CrossFit Kova – CrossFit

Strength Week 3

Power Clean & Push Jerk

5 x 1

Accessory

Alternating DB Strict Press

3 x 12 reps

*6 reps per arm

Metcon (Time)

For time:

Assault Bike 30/20 cal

into;

15-12-9-6-3

Hang power Clean (60/40kg)

Burpee over Bar

Warm-up

With a broomstick:

– Passthroughs & dislocates

– Air Squat x 10

– Deadlift x 10

– Jumping Squat x 10

– Clean Pull x 5

– Muscle Clean x 5

– Power Clean x 5

– Press x 5

– Push Press x 5

– Jerk Land x 5

– Push Jerk x 5

– Power Clean & Push Jerk x 5

Notes

– Part A is build upto a heavy but perfect single Power Clean & Push Jerk

– Your heavy lift must still consist of good positions

– Footwork is essential for both the clean & the jerk

– Accessory work today is alternating single arm Press

– These will be from seated

– 6 per arm, alternating each rep

– Part B is a short sprint workout

– Start with a short, hard effort on the bike (less than 2 mins)

– Choose a weight where you can do the set of 15 hang power cleans in 2 sets max

– Burpees to be done laterally (beside bar)

Scaling

Assault Bike – reduce cals (2 min effort)

Hang power Clean – reduce weight (2 sets max on 15’s)

Burpee over Bar – no jump over bar




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