CrossFit Kova – CrossFit

Strength Week 7

Power Clean & Push Jerk

7 x 3


Pendlay Row

4 x 5

Metcon (Time)

For time:


Deadlift (100/70kg)


Burpee Over Bar

Time cap: 12 minutes


EMOM x 3 mins:

5 Air Squats

5 Burpees (no push-up)

5 Muscle Clean

5 Push Press

Straight Into:

EMOM x 3 mins:

4 Jumping Squats

4 Burpees

4 Power Cleans

4 Push Jerks


– 7 x 3 Power Clean & Push Jerk

– Go as heavy as posisble with perfect form

– 20 mins to work through your sets

– New Accessory: Pendlay Row

– Similar to the Bent Over Row, today you will take the barbell directly from the floor every rep

– Today’s workout is a descending rep scheme of DL, HSPU & Burpee

– Pick a weight you can do for 15 unbroken DL

– HSPU can be strict or kipping

– Try to really emphasize the use of your hips and legs in the burpee

– Save your upper body for the HSPU as much as possible

– 12 min time cap


Deadlift – reduce weight

HSPU – reduce reps, abmat HSPU, box pike HSPU, DB press

Burpee over bar – remove jump over bar, step down/ step up burpee, kickback burpee (no push-up)

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