June 2019

CrossFit Kitsilano – CrossFit

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Metcon (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

CrossFit Kitsilano – Weightlifting

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Hang Power Snatch + Power Snatch (heavy 2+1)

Snatch High Pull (5×5)

moderate. Focus on bar path

Metcon (No Measure)

4RNFT

20 Plate Front Raises
12-15 Prone Plate Snow Angles

CrossFit Kitsilano – CrossFit

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Metcon (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

CrossFit Kitsilano – CrossFit

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Warm-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

CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

3 Sets

10 Alt plate press cossack squat
10+10 contralateral single leg box squat

-then-

coach led front rack mobilisation

Front Squat (8×2)

Heavier than 10×3

Every 2 Minutes

Metcon (Time)

27-21-15-9

Cal Row
KB Swing 32/24
Goblet Squat 32/24