May 2019

CrossFit Kitsilano – CrossFit

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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

CrossFit Kitsilano – CrossFit

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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

CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

2 Sets

20 Tall Kneeling Banded Hip Extension*
10+10 lateral band steps

2 Sets

10 Heavy Swings
10 High box jumps

*https://www.youtube.com/watch?v=pHfOv2Nsdl8

Deadlift (1RM)

Have fun. Be safe

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

50 Double unders/plate hops
15 Toes to Bar
10 Power Cleans 155/105

CrossFit Kitsilano – CrossFit

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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

CrossFit Kitsilano – Weightlifting

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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