15th March 2019

CrossFit Kova – CrossFit


Warm-Up Back Focus

2 Rounds:

Row: 10 Strokes easy, 5 strokes hard, 10 strokes easy, 5 strokes hard

5/5 Dumbbell single-leg deadlift

5 Dumbbell Sweatt shrugs

Power Snatch (8 x 2 )

Every 1:30 for 12:00 (8 sets)

2 Power snatch

*Drop the bar between each rep.

*Leaderboard heaviest set.

*Keep the loads between 65-75%.

Keep the load submaximal and do not allow any missed attempts. If athletes know their 1-rep max, keep the loads between 65-75%.


*Hang power snatch as needed for positioning.


In Teams of 2:

2 Rounds for time of:

75 Power snatches (35kg/25kg)

75 V-ups

*One person works at a time. Rotate after every 5 reps.

This is a light loaded workout that utilizes a complementary movement pairing to allow for quick sets. The load on the snatch should light and allow for quick sets of 5 touch an go reps on the first round. Focus on the quality of the v-ups vs sacrificing range of motion for speed. This movement will challenge the stamina of the anterior side of the body.


Power Snatch

*1st reduce the load to achieve the goal of 5 quick reps on each set.

*2nd reduce the reps to 50 depending on the teams capacity to maintain sound mechanics.

*3rd hang power snatch If an adequate technique cannot be maintained from the floor.


*1st tuck crunch. (If 5 v-ups is difficult).

*2nd Reduce reps to 50-60 each round (If 5 tuck crunches is difficult).

Cool Down

50 Banded good mornings *Keep this easy and use to assist in recovery.

1:00/1:00 Samson stretch

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