Jun 30 0 Sunday 30 July By xfitkits | Uncategorized | No Comments CrossFit Kitsilano – CrossFitView Public WhiteboardMetcon (Time)In Pairs However you want Accumulate 2000m Run 200 Thrusters 95/65 200 Burpees you can break up the reps however you want in any combination
Jun 29 0 Weightlifting By xfitkits | Uncategorized | No Comments CrossFit Kitsilano – WeightliftingView Public WhiteboardHang Power Snatch + Power Snatch (heavy 2+1)Snatch High Pull (5×5)moderate. Focus on bar pathMetcon (No Measure)4RNFT 20 Plate Front Raises 12-15 Prone Plate Snow Angles
Jun 29 0 Saturday 29 June By xfitkits | Uncategorized | No Comments CrossFit Kitsilano – CrossFitView Public WhiteboardMetcon (Time)For Time In 3’s 150 Cal Bike/Row/Ski 75 DB Snatch 50/35 30 Devil Press 50/35 150 Cal Bike/Row/Ski 75 SA DB S2OH 50/35 30 Devil Press 50/35 *scale as needed
Jun 28 0 Friday 28 June By xfitkits | Uncategorized | No Comments CrossFit Kitsilano – CrossFitView Public WhiteboardWarm-up (No Measure)3 Sets 10 Wall roller t-spine ext* 8+8 Banded DB Press 10+10 Banded lateral steps *https://www.instagram.com/p/BxtFwErBN1J/Push Jerk (5-4-5-4-5-4)5 @ 60% 4 @ 80% 5 @ 63 % 4 @ 83% 5 @ 65% 4 @ 85%Metcon (AMRAP – Rounds and Reps)AMRAP 20 20 barbell OH lunge 75/55 20 S2OH 75/55 20 T2B 200m run
Jun 27 0 Thursday 27 June By xfitkits | Uncategorized | No Comments CrossFit Kitsilano – CrossFitView Public WhiteboardWarm-up (No Measure)3 Sets 10 Alt plate press cossack squat 10+10 contralateral single leg box squat -then- coach led front rack mobilisationFront Squat (8×2)Heavier than 10×3 Every 2 MinutesMetcon (Time)27-21-15-9 Cal Row KB Swing 32/24 Goblet Squat 32/24
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