Thursday POWER HOUR

Crossfit Mount Kisco – POWER HOUR View Public Whiteboard Sweat: Metcon (No Measure) Every 2:00 x 4 Rounds 10 DB Push Press @ 50/35# 10 DB Row 50/35# 20 Russian Swing 32/24 kg. Into Every 2:00 x 4 Rounds 15/12 Calorie Row 9 DB Power Clean...

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Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard The Big Ass Clean Complex (Weight) Every 2:30 Power clean + FSquat + Jerk Hang Power Clean + FSquat + Jerk Hang Squat Clean + Jerk *Barbell work is unbroken, a drop is a fail. *Hang can...

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 2 rounds 250m Row warm up/ workout – i will ask, so look at pace 20 singles 15 Mountain climbers 10 high kicks 10 butt kickers Metcon (AMRAP – Reps) 6 minutes x 3...

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (No Measure) Skill: Pistols (Not Alternating) EMOM x 12 mins @ reducing scale or building weight (DB) • Odd: 4 Left leg + 4 Right Leg • Even: 25 Crunches, arms extended (add DB...

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MONDAY POWER HOUR

Crossfit Mount Kisco – POWER HOUR View Public Whiteboard Sweat: Metcon (No Measure) 4 rounds 1:00 Assault Bike @400/300 Watts 1:00 Farmer Carry 50/35# DB each hand 1:00 Goblet Squat 24 kg. 1:00 Shoot Thru 1:00 Rest 0:15 rest b/w each...

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Monday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 2 rds 15 Cal Row (warm up/workout pace) 10 Monster Walks L/R 10 Walking Lunge 10 Russian Swing 10 RDL (KB) CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55...

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Sunday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 2 rds. Row 250m 25 Mountain climbers 15 Hollow Rocks 10 Air Squats 5 Hollow Bar Swing 8am: Metcon (AMRAP – Rounds and Reps) 15 minutes 13 Hand Release Push Up 11 Abmat Sit...

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Saturday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 2 rounds: 5 hollow bar swings 10 push ups 15 second handstand hold 10 mountain climbers 5 jump squats Metcon (AMRAP – Rounds and Reps) 22 Min AMRAP 2 BMU (RX + Ring MU) 4...

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Friday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 2 rounds 15/12 Calorie Row 12 Russian Swings 9 SDHP 6 RDL ( 1 hand to opposite foot) 3 Burps Over KB Metcon (AMRAP – Reps) 6 rounds 3 minute amrap 20/15 Calorie Row 10...

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Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 2 Rds. 15/12 Calorie Assault Bike 15 Mountain Climber 12 PVC OverHead Squat 9 PVC Snatch High Pull 6 PVC Good Morning 3 Inchworm Push Up Metcon (Weight) 6 rounds (every 2:00) 3...

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 150m Row / Mountain climbers 150m Row / Hand release push up 150m Row/ BAR Hang Metcon (AMRAP – Reps) Partner – 20 minutes 200 Double Unders 15 Strict Pull Ups 100...

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Skill: T2B 1) 1 set max unbroken to 20 Rest 2:00 then: 2) OTMx7 minutes 5-10 Reps (roughly half of unbroken) • 0:30 cap on each rd. • Keep these sets kipping...

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