18th March 2019

CrossFit Kova – CrossFit


2 Rounds

10 Ring rows

10 Push-ups

10 Banded Good morning

10 Air Squats

0:30 Plank hold

1:00 Row or bike


Power Clean Progression

3 Clean deadlift to mid-thigh

3 Clean deadlift to shrug

3 Muscle clean

3 “Lands” in power position

3 Hang power clean

5 Power clean

Build Up

3 – 3 – 3

Power clean

*Touch and go

*Building up in load on each set.

*Use a load that allows for 3 quick reps to be completed.

Finalize push-up variation during this time as well.

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
An interval hero workout with complimentary movement functions that is intended to have fast cycle times each round. Top athletes will have 5+ rounds each interval. Modify to achieve no less than 2-3 rounds.

Weight in kg: 60kg/40kg



Power Clean

*Utilize a load that allows for 3 relatively quick reps to be completed each round.



4 reps, reduce reps each round if total volume is too demanding to complete quality push-ups.


Use a variation of performing push-ups from the knees or a banded “sling shot” variation. This will need to be fast transitions.

Air Squats

*Reduce reps to 6 per round if there is any rest needed each round.

Cool Down

1:30/1:30 Banded supine hamstring stretch

1:00/1:00 Banded lat stretch

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