fbpx
Monthly Archives

January 2019

Thursday 31 January

By | Uncategorized | No Comments

CrossFit Kitsilano – CrossFit


View Public Whiteboard

Warm-up (No Measure)


5 Rounds of Rowling

then

2 sets
10 Hollow rocks
10 KB Swings

Metcon (5 Rounds for time)


5 Rounds

20/15 cal row
20 Toes to Bar
20 Alt DB Snatch 50/35

rest 2 Min between sets
try to get faster through out the rounds. We want to work on pacing

Metcon (Time)


Accumulate as many minutes as possible in the plank

* 5 Minute Cap

Wednesday 30 January

By | Uncategorized | No Comments

CrossFit Kitsilano – CrossFit


View Public Whiteboard

Warm-up (No Measure)


3 Sets

10 DB/KB Push Press Right
20m DB/KB OH Carry Right
10 DB/KB Push Press Left
20m DB/KB OH Carry Left
10 v tucks

Push Press (7×3)


@ 63-83%

Metcon (Time)


50 Plate Hops 15lb plate

21-18-15-12-9 reps:
S2OH 135/95lbs
Medball situps

50 Plate Hops 15lb plate

Tuesday 29 January

By | Uncategorized | No Comments

CrossFit Kitsilano – CrossFit


View Public Whiteboard

Warm-up (No Measure)


3 Sets

10 Barbell Goodmornings
10 Tempo Front Squats 33X0
5 Strict Press
5 Push Press
5 Push Jerk
5 Split Jerk

Clean and Jerk (4×2+1, 3×1+1)


2×2+1 @ 65-70
2×2+1 @ 70-75
3×1+1 @ 75-85

Metcon (Time)


For Time

1km row
30 Deadlifts 115/75
20 front squats 115/75
30 Deadlifts 115/75
1km row