Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Hang Clean (5×2 @75%+ every 2:00) Metcon (Time) 5 rounds 5 Front Squats 165/115# 10 Burpees Over Bar 30 Double unders OLY: Split Jerk (5×1 @ 90%) OLY: Overhead Squat...

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Monday – training day

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) We will warm up everything at once, be early and be ready to go. Once the clock starts the workout we will roll through three workouts. 0:00-10:00 7x100m Sprints Rest :30...

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Muscliest Saturday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Weight) With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.) Start with an empty barbell and snatch for as long as possible. Once you...

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Friday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) Wear GREEN today for Mitochondrial Disease Awareness week! PARTNER! 50 Dead Lift 185/125# 50 Burpees Over Bar 50 Calorie Row Either Synchronize deadlifts and burpees and...

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 Rounds Amrap x 4 minutes 400m Run 15 T2B With remaining time max reps Rx: Wall Ball 20/14# Rx+: Wall Ball 30/20# Rest 2 minutes between rds. Score: Total...

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) 6 rds 30 Double Unders 10 C2B 5 Hang Power Clean 135/95 5 Hang Squat Clean 135/95 5 S2OH 135/95 Rest 1:00 b/w rounds OLY: Snatch (Enter heaviest for 1 rep) Snatch Waves 3@...

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Monday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Back Squat (Hatch day 1 – Back squat Only) Metcon (Time) 2 rounds 500m Row 40 Walking Lunge 30 American swing/ DB Snatch 20 Goblet Squat / DB Front Squat 10 Burpees Over Bar 24/16...

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Saturday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) Partner Chipper Buy In: 100 DU 90 Air Squats 80 Wall Balls (20/14) 70 Russian Swings (70/53) 60 Pull Ups 50 HSPU 40 Pistols 30 Power Cleans (135/95) 20 DB Snatches 55/35...

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Friday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Chip: Metcon (Time) 500m Row 30 Dead Lifts 225/155# 20 Burpee Over Bar 10 Bar Muscle Ups (2x Pull Up) 400m Run 10 Bar Muscle Up (2x Pull up) 20 Hang Squat Clean 135/95# 30 S2OH 95/65#...

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