February 2019

CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

3 sets

12/10 cal row
20 alt box step ups
20 second hanging flutter kicks

Metcon (No Measure)

4RNFT

20 ALT single leg Toes to Bar
20 ALT 2 point plank
30m suitcase carry + 10 KB side bends each arm

Metcon (Time)

For Time

30 HSPU
40 pull ups
50 burpees
60 box jumps
70 kb swings 53/35lb

CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

3 sets

10 alt push up on med ball
20 banded pull aparts
20 seconds hanging circles
5 tempo deficit push ups

Bench Press (Heavy 1)

Bench Press (5×1+1)

@90% of todays heavy 1

1 Pause + 1 TNG

Metcon (Time)

21-15-9

Power Clean 115/85lbs
Toes to Bar

Rest 2 Min

15-12-9

Power Clean 135/95lbs
T2B

Rest 2 Min

12-9-6

Power Clean 155/105lbs
T2B

CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

3 Sets

30 second Copenhagen plank right and left leg
10 barbell kang squat 4040
20 alt single leg barbell RDL

Front Squat (4×6)

heavier than last 3×8

Metcon (5 Rounds for reps)

5RFT

Min 1: ME cals row
Min 2: ME air squats

CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

3 Sets

20m Single Arm KB Rack+OH Carry HEAVY
20 Alternating Dumbble Single Leg Romanian Deadlift (light load)
30sec Weighted Superman Hold
10 Plate Press Squat

Deadlift (5,5,5,3,3)

5@ 55
5@ 65
5@ 70
3@ 75
3@ 80

Metcon (4 Rounds for time)

3RFT
8 burpee pull ups
8 OHS 75/55lb

— rest 1 min —

3RFT
6 burpee pull ups
6 OHS 75/55lb

— rest 1 min —

3RFT
4 burpee pull ups
4 OHS 75/55lb

— rest 1 min —

3RFT
2 burpee pull ups
2 OHS 75/55lb

CrossFit Kitsilano – CrossFit

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Metcon (Time)

5RFT in pairs

400 Meter Run/Row/Ski/Bike
30 Wall Ball 20/14 lb
20 Box Jumps step down from the top
10 Dumbbell Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)