CrossFit Kova – CrossFit

Strength Week 4


5 x 4

Metcon (Time)

5 rounds for time:

Run 200m

10 Left Arm Dumbbell Snatch

10 Left Arm Overhead Lunges

10 Right Arm Dumbbell Snatch

10 Right Arm Overhead Lunges

Men: 22.5kg Dumbbell

Women: 15kg Dumbbell

Time cap: 15 mins


3 rounds:

Row 1 min

10 RDL (5 per leg)

5 Broad Jumps

10 Sit-ups

5 Burpees


– Strength: 5 x 4 Deadlift

– These are touch & go reps

– Control the barbell so that there is no bouncing of the bar on the floor, light touches only

– You will have 20 mins to work through your sets

– Part B is a 5 round workout comprising of running and dumbbells

– Push fast on this workout, nothing should be stopping you

– Choose a dumbbell weight you can snacth unbroken for 10 reps per arm

– Each set of lunges is still alternating legs, but you will be holding the dumbbell in one arm only per set

– 15 min time cap


Run – Row 200m or Assault Bike 15/12 cals

Dumbbell Snatch – reduce weight, dumbbell clean

Dumbbell OH Lunge – reduce weight, front rack lunge

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