xfitkits

CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

3 sets

200/150m row
15 banded face pulls
10+10 SA Banded OH press

-then-

50 banded goodmornings

Metcon (Weight)

EMOM 16

1) 8-10 SA DB Push Press R
2) 30m SA DB OH Carry R
3) 8-10 SA DB Push Press L
4) 30m SA DB OH Carry L

2k Row (Time)

Max Effort 2k Row

CrossFit Kitsilano – Weightlifting

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Strength

Hang Snatch Pull+ Muscle Snatch 3/3+1 x Weight

Clean Pull (2 x 5 @ 80% 100% 4 x 3 105% 3 x 2 )

Strength

Seated Double KettleBell Z Press
3 x 8

Strength

Chinese Bent Over Row
3×10 At Moderate Weight

CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

3 Sets

20 alt mountain climbers
5+5 KB windmill
10 alternating SA OH cossack squats (5+5)
5 Muscle snatch

Hang Snatch (heavy 1)

Metcon (Time)

21-18-15-12-9-6-3

HSPU
Box Jumps 24/20

* 20 min time cap

CrossFit Kitsilano – CrossFit

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Metcon (AMRAP – Rounds and Reps)

In Pairs

AMRAP 15

10 ALT DB Snatches 50/35
10 wall balls 20/14

Rest 3 Minutes

AMRAP 15

10 SA DB Hang clean and jerk(5 each arm) 50/35
10 wall balls 20/14

*One athlete completes a full round, while the other rests

CrossFit Kitsilano – Weightlifting

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Power Snatch (1RM)

Power Clean + Push Jerk (1RM)