By April 15, 2019Uncategorized

CrossFit Kitsilano – Weightlifting

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Row for 5 mins
3 mins at medium intensity 2 mins at High intensity
Or Run 800 M

1 Round
20 Scap Pull ups ( Do In sets of 10)
20 band pull aparts
Foam roll prayer stretch
10 Standing Broad Jumps
Kettlebell goblet squat hold at the bottom

Bar warm up 1 round
5 snatch deadlift
5 snatch pull
5 snatch 3 sec pause in the bottom

5 clean pulls
5 cleans
5 jerks

Snatch (Heavy Single)

Against a running clock 0-20 mins. Build to a heavy single.

Maximum 3 fails… Move on to Clean and Jerk

Clean and Jerk (Build to a heavy single )

20-40 mins

Maximum 3 fails Move onto Back squats.

Pause Backsquat (Heavy 3 rep max)

1 Second Pause Between Reps

Hollow rocks (4 X 20)

4 sets of 20 reps

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