Max out Monday

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CrossFit Kitsilano – CrossFit

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Warm-up

2 Rounds not for time

10 rotating ball slams

10 med ball situps

10 DB Thrusters

Weightlifting

Build to a heavy single in one of the following complex’s

Clean Pull + Clean + Jerk

Hang Clean x2 + Jerk

WOD

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP

10 Wallballs (20/14)

10 Toes to Bar.

13/5/15

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CrossFit Kitsilano – CrossFit

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Warm-up

2 Rounds

10 alternating pistols to a bench

10 glute bridges with knees at 90 degrees

10 glute bridges with knees at 45 degrees

10 rotating ball slams into a wall/side

Strength

Back Squat

(if you did the back squats last week add 2.5%)

5 @ 65

3 @ 75

1 @ 85

4 @ 80

3 @ 85

3 @ 90

4 @ 80

4 @ 80

WOD

Metcon (Time)

3 Rounds, 14 minute time cap

Park Ball Run (20/14)

20 KB Swings (53/35)

15 goblet squats (53/35).

6/5/15

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CrossFit Kitsilano – CrossFit

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Warm-up

2 Rounds

10 Hollow Body pushups

15s Handstand hold / Pike Hold with feet elevated

20 tuck jumps

Strength

Bench Press

8 @ 65

8 @ 70

6 @ 75

4 @ 80

4 @ 85

2 @ 90

5 @ 80

5 @ 80

Every 2 minutes

WOD

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

4 Push Jerks (115/80) (RX+ 155/105)

8 Box Jumps (24/20) (RX+ 30/24).

27/4/15

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CrossFit Kitsilano – CrossFit

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Warm-up

Coaches choice aerobic warmup, then

2 rounds, not for time

10 Hollow Rock v-outs

10 supermans

10 muscle snatches

10 candlestick squats

Weightlifting

Hang Snatch (build to a 3RM)

WOD

Metcon (AMRAP – Reps)

8 minute amrap

Park ball run (30/20) / 750m row with damper at (10/8)

Max ohs (135/95).

Strength Day

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Main – Competitors Class

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Skin the Cat (8 minute EMOM, 1 StC + 4 alternating pistols)

Clean and Jerk (4x (70%, 75%, 80%, 85%))

SPEED!!!!!

Back Squat (6×4 @ 80%)

Metcon (Time)

15-12-9

Strict HSPU

Pushups

Strict Stationary Dips

modify to make harder if needed, deficit, weighted dips, ploy pushups.