Thursday

Crossfit Mount Kisco – CrossFit

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Warm-up

10 Air Squat

10 Sumo Dead Lift 16/12 kg.

10 Goblet Squat 16/12 kg.

0:30 Wall Sit

1 Wall Walk

15 Sumo Dead + HIGH PULL

15 Goblet Squat

0:60 Wall Sit

1 Wall walk

Metcon (Weight)

Barbell Cycle (every 1:30 x 7 rds.)

Power Clean + Jerk

(@Knee) Power Clean + Jerk

(Mid shin) Power Clean + Jerk

*Barbell work is unbroken.

*Jerks are all Push Jerks

* Last CnJ does not touch floor

• Rx starts 135/85#

And builds by 5 lbs each time if no press outs on jerks. (2.5’s)

• Rx+ starts 135/85 and builds by 10 total lbs. each rd. (5’s)

• If not perfect, do not build.

Metcon (Time)

2 rounds

25 DB Push Press 50/35

35 Deadlift 155/105#

45 Push Ups

55 Air Squats

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