Max out Monday

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CrossFit Kitsilano – CrossFit View Public Whiteboard Warm-up 2 Rounds not for time 10 rotating ball slams 10 med ball situps 10 DB Thrusters Weightlifting Build to a heavy single in one of the following complex’s Clean Pull + Clean + Jerk Hang Clean x2 + Jerk WOD Metcon (AMRAP – Rounds and Reps) 6 minute AMRAP 10 Wallballs (20/14) 10 Toes to Bar

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13/5/15

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CrossFit Kitsilano – CrossFit View Public Whiteboard Warm-up 2 Rounds 10 alternating pistols to a bench 10 glute bridges with knees at 90 degrees 10 glute bridges with knees at 45 degrees 10 rotating ball slams into a wall/side Strength Back Squat (if you did the back squats last week add 2.5%) 5 @ 65 3 @ 75 1 @ 85 4 @ 80 3 @ 85 3 @ 90 4 @ 80 4 @ 80 WOD Metcon (Time) 3…

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6/5/15

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CrossFit Kitsilano – CrossFit View Public Whiteboard Warm-up 2 Rounds 10 Hollow Body pushups 15s Handstand hold / Pike Hold with feet elevated 20 tuck jumps Strength Bench Press 8 @ 65 8 @ 70 6 @ 75 4 @ 80 4 @ 85 2 @ 90 5 @ 80 5 @ 80 Every 2 minutes WOD Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP 4 Push Jerks (115/80) (RX+ 155/105) 8 Box Jumps (24/20) (RX+ 30/24)

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27/4/15

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CrossFit Kitsilano – CrossFit View Public Whiteboard Warm-up Coaches choice aerobic warmup, then 2 rounds, not for time 10 Hollow Rock v-outs 10 supermans 10 muscle snatches 10 candlestick squats Weightlifting Hang Snatch (build to a 3RM) WOD Metcon (AMRAP – Reps) 8 minute amrap Park ball run (30/20) / 750m row with damper at (10/8) Max ohs (135/95)

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Strength Day

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Main – Competitors Class View Public Whiteboard Skin the Cat (8 minute EMOM, 1 StC + 4 alternating pistols) Clean and Jerk (4x (70%, 75%, 80%, 85%)) SPEED!!!!! Back Squat (6×4 @ 80%) Metcon (Time) 15-12-9 Strict HSPU Pushups Strict Stationary Dips modify to make harder if needed, deficit, weighted dips, ploy pushups

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