Friday

Crossfit Mount Kisco – CrossFit

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Hang Power Snatch (3×3 – 75% no builds )

Warm up Builds: (every 1:30)

1. 3 HP + 2 OHS

2. 3 HP + 2 OHS

3. 2 HP + 1 OHS

4. 3 HP @ 70%

———

5.3×3 @ 75% every 1:30

6.

7.

Hang Snatch (3×3 – 75% no builds )

Warm up sets:

Drop to 60% of Hang Squat Snatch

1. 60% 1 HPS + 2 HS

2. 3 HS

3. 70% 2 HS

——–

4.3×3 Hang Snatch 75% no builds (All squats)

5.

6.

Metcon (AMRAP – Rounds and Reps)

10 minutes

10 Hang Power Snatch 95/65#

5 Over Head Squat 95/65#

100m Run

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