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Monthly Archives

April 2015

27/4/15

By | Workout of the Day | No Comments

CrossFit Kitsilano – CrossFit


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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)

Strength Day

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Main – Competitors Class


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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