April 2019

CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

In Pairs

2k row

While partner A works
Partner be does

2 Round
10 Tempo air squats 32X0
10+10 Lateral Band Stretch

Metcon (No Measure)

5RNFT

1) 20-30 sec Copenhaggen plank each leg
2) 20 banded squat
3) 15-20 banded single leg seated hamstring curl
4) 10-16 slider cossack squat

1) https://www.youtube.com/watch?v=20uTEKCxabI
2) https://www.youtube.com/watch?v=Q0j2ee8vGi8
3)https://www.instagram.com/p/BwBPXNQhWIx/?utm_source=ig_web_copy_link
4)https://www.youtube.com/watch?v=SeUn8e7OdGg

Metcon (Time)

21-15-9

Cal row
Power Clean 135/95

CrossFit Kitsilano – Weightlifting

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Weightlifting

Hang Muscle Snatch + Behind the neck strict Press ( 5 sets 1+1)

Work up to a decent weight

Snatch + Snatch Balance (4/2 + 1 @70% 2/2+1 @75%)

2 Snatches plus one snatch balance.

Snatch Pull (4/3 @90%)

Segment snatch Pull 2 second pause at mid thigh. Then Finish pull

ABS

Weighted hanging knee raise holds 30 seconds 5 Sets
Tall kneeling Pallof Press 3X10

CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

3 Sets

20 ALT dual kb single leg rdl
10 Barbell Kang squat @ 4040

-then-

2 sets

20 Russian Kb Swings (heavy)
20 Frog Pumps

Deadlift (3,2,2,1,1)

3 @ 85
2 @ 90
2 @ 93
1 @ 95
1 @ 98

Metcon (Time)

40-30-20
DB Thrusters 35/25

20-30-40
Burpees

20 min cap

Compare to 12/14/2018

CrossFit Kitsilano – CrossFit

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Metcon (AMRAP – Rounds and Reps)

In Pairs

AMRAP 20

5 C2B Pull Ups
10 HSPU
15 Goblet Squats

Alternate exercises

IE

partner 1 does C2B
partner 2 does HSPU
partner 1 does goblet squats etc

CrossFit Kitsilano – CrossFit

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Metcon (Time)

For time

In Pairs

50 cal row

50 cal row
50 goblet squats

50 cal row
50 goblet squats
50 push ups

50 cal row
50 goblet squats
50 push ups
50 air squats

50 cal row
50 goblet squats
50 push ups
50 air squats
50 burpees

50 cal row
50 goblet squats
50 push ups
50 air squats
50 burpees
50 toes to bar

50 cal row
50 goblet squats
50 push ups
50 air squats
50 burpees
50 toes to bar
50 Box Step ups

40 min cap