November 2018

CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

3RNFT

10 Plate Press Cossack Squat
10+10m Side Step Banded Monster Walk
10+10 SA Banded Press

Metcon (No Measure)

EMOM 5×3

EMOM 5

6 Thrusters 95/65 + 30 Double Unders

-Rest 1 Min-

4 Thrusters 115/75 + 30 Double Unders

-Rest 1 Min-

2 Thrusters 135/95 + 30 Double Unders
Scale appropriately

Durante Midline (5×40)

5 Rounds for Quality:

10 Hollow Rocks
10 V-Sits
10 Tuck Ups
10 Sec Hollow Hold

-1min Rest-

*try to go unbroken

CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

3RNFT

10+10 Kb Snatch
10m Duck Walk
5 Strict Pull Up/10 Scap Pull Up
5 Inch Worm + 5 Scap Push Up

Metcon (Weight)

Weighted C2B 1RM

-then-

5 x max effort sets @ 80% of 1 RM

rest 60-90 sec between

Metcon (AMRAP – Reps)

AMRAP 5

10 deadlifts 205/135lb
10 bar facing burpees

– rest 2 mins –

AMRAP 5

10 deadlifts 205/135lb
10 pistols (alternating)

CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

3RNFT

8+8 Single Arm DB/KB Push Press
8+8 Single Arm DB/KB Windmill
20 Banded Pull Aparts

Strict Press (5×2 )

@ 80%

AMRAP on set 5

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

4 ring muscle ups
12 heavy kb swings 32/24
16 burpees
– rest 1 min –

CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

3 RNFT

10m Lateral Band Walks
20sec KB Front Rack Split Stance Half Squat/leg
10 Frog Pumps
8+8 KB Push Press

Front Squat (EMOM till failure)

1 Tempo Front Squat 21X0

starting at 65% going up by 10/5lb every minute.

No lazy bar loading be considerate to others in the class

Metcon (AMRAP – Reps)

AMRAP 12

15 C2B Pull Ups
12 Push Press 135/95
50 double-unders

CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

2RNFT

5 SA KB Swing
5 SA KB Snatch

-Then-

3RNFT

8+8 Turkish Sit ups
8 Hip Down Push Ups
20m SA KB Front Rack Lune(10m Right arm + 10m Left arm)

Power Snatch (EMOM 3 x 4)

15 Sec Max effort Power Snatch
45 Sec rest

Rounds
1) 95/65
2) 115/75
3) 135/95
4) 155/105

Metcon (Time)

27-21-15-9 reps:

Front Rack Lunges 135/95lbs
Calories Row/Bike/Ski