Workout of the Day
It’s Sho Time
NOVA Fitness – CrossFit
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
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)
20JUN2020
NOVA Fitness – CrossFit
Metcon (AMRAP – Reps)
AMRAP 25′
5/5 One Hand Snatch
10/10 One Hand Deadlift
15 Goblet Squat
19JUN2020
NOVA Fitness – CrossFit
Metcon (Weight)
3×4
Squat Clean
Metcon (Time)
30-20-10
Hang Clean
Knees to elbow
18JUN2020
NOVA Fitness – CrossFit
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
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
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
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
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!!!