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Monthly Archives

October 2018

Tuesday 30 October

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CrossFit Kitsilano – CrossFit


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Warm-up (No Measure)


3 Sets

10m Quadraped Crawl
10 DBL KB top down strict press
10 DBL KB tempo front squat 42X0
20m DBL KB overhead carry

Front Squat (E90sec for 15 Minutes)


1 Tempo Front Squat + 1 Front Squat

Metcon (Time)


6 RFT

5 HSPU
10 pistols (alternating)
15 pull ups

Monday 29 October

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CrossFit Kitsilano – CrossFit


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Warm-up (No Measure)


3 Sets

8+8 Single Arm KB Swing
8+8 Single Arm KB Clean & Jerk
8+8 Turkish Sit Up
20 Second HS Hold

Clean and Jerk (7×2+1)


Pause Below the knee on each clean

2 Clean + 1 Jerk

Metcon (AMRAP – Reps)


AMRAP 20

10 T2B
10 power cleans 155/105lb
10 Box Jumps

Wednesday 24 October

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CrossFit Kitsilano – CrossFit


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Warm-up (No Measure)


3 Sets

10m +10m Side Step Banded Walk
10 Empty Bar Thruster
10 Frog Pumps with 3 second hold at the top
10 Hanging Shoulder Circles

Back Rack Lunge (1x 10 (5 each leg))


*For Load

Can either step back or forward

Back Rack Lunge (2×10 (5 each leg))


@90% of heavy 10

Metcon (Time)


15-12-9

Shoulder to Overhead 155/105
Ring/Bar Muscle Ups