March 2019

CrossFit Kitsilano – CrossFit

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Paul (Time)

5 Rounds for time of:
50 Double-Unders
35 Knees-To-Elbows
20 Yd Overhead Barbell Walk, 185#
In honor of Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was killed in the line of duty on April 4, 2009.
To learn more about Paul click here
SUB
Yoke walk For DB’s or KB
Double Unders for Plate hops

CrossFit Kitsilano – Weightlifting

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Power Clean (6×3)

Pause below knee + pause above knee

moderate load

Push Press (5×4)

moderate to heavy

Push Jerk (6×2)

heavy

Metcon (Distance)

AMRAP 5

KB Front Rack Carry (heavy)

Accumulate as many metres as possible in 5 Minutes

every break

10 v sits

CrossFit Kitsilano – CrossFit

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Metcon (AMRAP – Rounds and Reps)

CHRISTCHURCH

In Pairs Complete

0-5 min

50 Wall Balls

5-35 minutes

15 Dual DB Hang Squat Clean 50/35
3 Bar/Ring MU (3 burpee c2b/pull up/ring row)
200m Run
19 Dual DB Shoulder to Overhead 50/35

35-40 rest

40-45

50 cal Assault Bike/Row/Ski

CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

3 Sets

10 Alt SA OH Cossack Squat 5 each arm
8+8 Turkish Sit Ups
5 Muscle Snatch
5 Tempo OHS 32X0

3 Postion Snatch + OHS (E2MOM 14)

Power Position + Above Knee + Below Knee + OHS

Metcon (AMRAP – Reps)

5 Rounds

2 Minutes On 2 Minutes Off

10 squat cleans at 60%*
+ ME cals on the rower

—
*% of max clean

**This is a BRUTAL workout if intensity is met. Each row should be an all out sprint to the end!

CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

3 Sets

10+10 Banded lateral steps
20m Dual KB front rack carry
20 Banded Goodmornings
10 ring/band face pulls

Metcon (No Measure)

4RNFT

20 Alternating Weighted Box Step Ups
10 Single Leg Box Jumps each leg
10 Dual KB Front Squat Tempo @ 32X0

Metcon (AMRAP – Reps)

AMRAP 6

2,4,6… etc increasing

Burpee to plate
Chest to bar pull ups

Metcon (No Measure)

RECOVERY TIME

Coach led class cool down and stretch