Tuesday

Crossfit Mount Kisco – CrossFit

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Gymnastic Skill

A. Skill: HSPU

Every 1:30 x 6 rds complete 3-7 reps @ 1-6″ deficit

(0:30 sec cap)

– Lower the reps and work the strength of the HSPU with a deficit or choose endurance training and go higher reps!!

B. : Metcon (AMRAP – Rounds and Reps)

AMRAP x 11

9 Push Press 95/65

7 BJO 24/20

5 Pull Ups

RX+

Bar: 135/95

Box: 30/24

PU: C2B

OLY A: Power Snatch (7×1 – OTM)

High Pull

+ TnG BK Power – Open Hips!

Reset

Power Snatch

65/70/75/77

3 sets of Doubles: 80/85/87%

singles start 90%

OLY B: Metcon (No Measure)

Snatch Complex:

5 Rounds @ 90% of A.

1 Snatch Balance +3 OH Squat

– Snatch Balance counts as your first Over head squat, hold 0:02 sec)

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