Workout of the Day

It’s Sho Time

NOVA Fitness – CrossFit

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Back Squat (5,5,5,5,5)

Increase weight each set, record last set

Metcon (Time)

For time:

Cash in:

100 DU’s

then, 3 rounds:

10 Hang Power Cleans (135/95)

10 Over the bar Burpees

Cash out:

100 DU’s

22JUN2020

NOVA Fitness – CrossFit

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Metcon (Weight)

4×10

Floor Press

Metcon (Weight)

4×10

Bicep Curls (barbell)

Metcon (No Measure)

4×10

Flyes Plates

Metcon (No Measure)

4×10

Ring Rows (hardest as posible)

18JUN2020

NOVA Fitness – CrossFit

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Deadlift (5×5)

Metcon (Time)

4 Rounds

10 Push Jerks

2′ Accumulated Front Plank*
*you have to time it by yourself, yo can break the 2 minutes any way you want. Yes 2′ each round

17JUN2020

NOVA Fitness – CrossFit

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Metcon (No Measure)

6 Rounds

1′ Rowing

1′ Rest

Metcon (Time)

For Time

25 Burpees

50 Kb Swings

50 Kb Split Power Cleans

25 Burpees

16JUN2020

NOVA Fitness – CrossFit

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Pendlay Row (4×8)

if you can’t reach a good flat back from the ground, do a bend over row.

Metcon (AMRAP – Rounds and Reps)

Amrap 12′

2 Box jumps

4 Push Ups

8 Jumping Lunges

16 Sit ups

15JUN20

NOVA Fitness – CrossFit

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Front Squat (6×3)

Really focus on your front rack position.

Do a good wrist warm up

Metcon (No Measure)

EMOM 20′

a. 20 Air squats

b. 4 Pull Ups *
* strict, banded or ring rows x2

13JUN2020

NOVA Fitness – CrossFit

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Metcon (Time)

Amrap 12′

12 Squats

12 Skaters

12 Lunges

24 Jumping Jack

Rest 3′

12 Core complex *

2 V-ups

2 Tuck ups

2 Hollow Rock

6″ hold
*The coach will tell you when to start each round.

See you MONDAY!!!

WORKOUT OF THE DAY