Tuesday

Crossfit Mount Kisco – CrossFit

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Warm-up

0:20on/0:10off

Complete twice through:

Hollow Rock

Air Squat

Push Up

Jump Squat – landing w/ butt back

Pick up your pace on all movements in second round.

Metcon (No Measure)

SKILL: PISTOL

——–

EMOM x 10

ODD: 8 alt Pistols

Even: 10/7 Strict Pull up

Metcon (No Measure)

Strength: Back Squat

3 Rounds NFT

10 BackSquat 70-75%

20 Walking Lunge

30 Russian Swing 32/24kg.

rest 1:30 b/w Rds

– Back squats are from the rack and cannot re-rack until rep 10 is complete.

– Walking Lunge is unweighted.

– Russian swings are to be done unbroken.

OLY: Hang Snatch (10×2 75% – building every 2 rds.)

OLY : Metcon (No Measure)

4 rounds of

5 explosive box jump 24/20

5 DB strict Press

10 DB Push Press

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