fbpx
Monthly Archives

May 2019

Friday 31 May

By | Uncategorized | No Comments

CrossFit Kitsilano – CrossFit


View Public Whiteboard

Warm-up (No Measure)


2 Sets

20 plate halos
10 wall roller t spine extension with plate *

then

2 sets

10+10 Single Arm DB push press
10+10 Single Arm DB windmill

Push Jerk (6-3-6-3-6-3)


6 @ 60%
3 @ 80%
6 @ 63 %
3 @ 83%
6 @ 65%
3 @ 85%

Metcon (No Measure)


e90sec x 10

10/8 cal row/bike/ski
10 HSPU

Thursday 30 May

By | Uncategorized | No Comments

CrossFit Kitsilano – CrossFit


View Public Whiteboard

Warm-up (No Measure)


3 Sets

10 Alt plate press cossack squat
10+10 Lateral box step ups
20 marching wall sit
20 plate halos

Back Squat (5×3)


Tempo @ 31X0

heavier than 4×4

Metcon (No Measure)


EMOM 20

1) 20 alt db snatch
2) 5 Bar MU + 5 Burpees
3) 10 Wall balls + 10 Box jumps
4) 15/12 cal row
5) Rest

The goal is to finished before 45 seconds each minute. If you don/t then scale the reps so you can

Tuesday 28 May

By | Uncategorized | No Comments

CrossFit Kitsilano – CrossFit


View Public Whiteboard

Warm-up (No Measure)


3 Sets

20 banded shoulder taps (band on hands and behind back)
10 barbell muscle snatch
10 banded straight arm lat pull down

Bench Press (1×6)

Bench Press (3×6 )


@80% of todays heavy 6

Metcon (AMRAP – Rounds and Reps)


AMRAP 7

16 SA DB Push Press (8+8) heavy
7 Burpees
6 C2B

Weightlifting

By | Uncategorized | No Comments

CrossFit Kitsilano – Weightlifting


View Public Whiteboard

Weightlifting

A: Split Jerk (76% 2 2 2 2 2 1 1 1)


Must have control at lockout. before feet come together.

B: Push Press (60/3 3 3 -10% 2/3)


2 second pause up top. Lock the Elbows. Flex triceps

C: Snatch Grip Deadlift (100-110 / 3 3 3 2 2)


Floating. Bar starts a few inches off the ground.

Accessories

D: Dumbell Vertical Jumps (6X4)


Pick your weight. Focus on Form

Accessories


Resistance Glute Bridge Hold 20-30 seconds