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Monthly Archives

December 2018

Friday 21 December

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CrossFit Kitsilano – CrossFit


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Warm-up (No Measure)


3 sets

8 suitcase deadlift each arm 3030
10 alternating kb OH cossack squats (5 each arm)
10m seal walk

Banded Deadlifts (10×3)


Heavier than last time

Metcon (Time)


For Time

9 C2B pull ups
15 kb swings 24/16
21 pistols (alternating)
18 pull ups
30 kb swings 24/16
42 pistols (alternating)

Thursday 20 December

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CrossFit Kitsilano – CrossFit


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Warm-up (No Measure)


3 sets

8+8 Tall Kneeling KB/DB Press
8+8 Half Kneeling Windmill
20 Second Hang (10 Seconds Deadhang + 10 Seconds Active)

Push Press (6×4 )


3 second negative on every rep

working between 60-80%

Metcon (AMRAP – Reps)


10 rounds of:

1 minute of rowing
Rest 15 seconds
30 seconds of Thrusters 95/65
Rest 15 seconds

Score = Thrusters

Wednesday 19 December

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CrossFit Kitsilano – CrossFit


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Warm-up (No Measure)


3 sets

10m Lateral banded walk right
8 Staggered banded goodmornings right
10m Lateral banded walk left
8 staggered banded goodmornings left
10 Goblet squats 32X0

Metcon (Weight)


4RNFT

10+10 Front rack barbell step ups
20+20 Terminal knee extension
5 seated box jumps (high)

Metcon (AMRAP – Rounds and Reps)


AMRAP 16

10 db snatch 50/35
20 ab mat sit ups

Rest 1 Minute