CrossFit Kova – CrossFit

Strength Cycle Week 7


7 x 3

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes:

5 Dumbbell Deadlifts

5 Dumbbell Power Cleans

5 Dumbbell Hang Power Cleans

5 Dumbbell Shoulder to Overhead

5 Strict HSPU


3 rounds of:

Row 300/ 250m

5 x Inchworm Push-ups

10 x Spiderman Lunges

15 x Hollow Rocks

Then, warm upto start weight for DL


– 7 x 3 Deadlifts with reset on the floor

– We have the opportunity to take some extra time today with a shorter workout, so go heavy and rest well between sets

– Remember that the sign of a good set is a change in bar speed without a change in body position

– Control your barbell down so that it lightly contacts the floor, no loud crashes!

– Part B is a dumbbell AMRAP

– There are also some HSPU in there, this is to test them under some pre fatigue from the Shoulder to Overhead

– Only 5 reps per movement at a time, try and resist the urge to take big chunks of rest today

– You can rest at any point you need to, just make sure you complete each rep in full and don’t blend movements together. Eg. if you rest during hang power cleans, stand all the way up before re-starting

– For DL and Power Clean, only the front head of the DB needs to touch the floor

– Finish with elbows high and in front of the body for all Power and Hang Power Cleans


– Scale DB weight (use same weight across all movements)

– If cannot go overhead, replace the Shoulder to Overhead & HSPU with 10 x DB Lunges (5 per side)

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