Tuesday

Crossfit Mount Kisco – CrossFit

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Metcon (AMRAP – Reps)

Skill: Kipping HSPU

3-7 OTM x 7 minutes

Add a deficit if you’d like to scar height instead of scaling up in reps. Pick a number before you start and hit it every round. In the comments record how many out of your goal you completed!

Click RX+ if deficit.

Metcon (No Measure)

Strength: tempo back squat (3121)

3 seconds down

1 second in the bottom

2 seconds to stand

1 Second at lockout

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4 Rounds NFT

5 Back Squats @ 75%

10 OH Walking Lunge 50/35#

15 Ball Slams 50/30#

OLY: 3 Position Squat Clean (4 attempts at 1 RM of 3 position complex)

Clean Pull

(Ak)

(Bk)

(tng)
5 warm up sets to 75%

4 attempts

OLY: Split Jerk (5×2 @ 80-85% no builds )

5 warm up sets to 85%, 5 work sets @ increasing if perfect