5th November 2018

CrossFit Kova – CrossFit


400m run/bike/row


Barbell warm up:

3 of each movement:

Clean grip deadlift

Jump shrug

Muscle clean

Hang power clean

Front squat

Hang clean


Power snatch



10 mins to build to your working weight with the following set:

3 Kipping swings

1 Clean + 2 Front squats

2 Pull ups

3 Burpees

Metcon (Weight)

WOD 1:

EMOM for 10 minutes

2 rounds of:

1 Squat clean 85kg/60kg)

2 Burpees over bar
* There are quite a few moving parts today so be organised

* Use your warm up sets as todays warm up

* Each round should take approximately 20 seconds

* Burpees over the bar are any way. Just be mindful of the people around you.

Stimulus Alternatives:

Reduced weight

Kick out burpee

Metcon (AMRAP – Rounds)

WOD 2:

5 minute AMRAP

Climb the ladder as high as possible

3 Over head squats (42.5kg/30kg)

3 Pull ups

6 Over head squats

6 Pull ups



and so on…

Rest 5 minutes repeat

*Start over for the second set, TRY TO BEAT IT!!
* The weight should be light for todays OHS

* This is a good day to try a harder pull up option since you are building.

* Add 3 reps to each round and build as high as you can.

Stimulus Alternatives:

Reduced weight

Band pull up/Jumping pull up

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