Thursday

Crossfit Mount Kisco – CrossFit

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Warm-up

With a light KB:

15-10-5

Russian Swing

Goblet Squat

RDL

V-Up

Deadlift (5×5 @ 70%+ Builds)

Back Squat (5×5 @ 70%+ Builds )

Bench Press (5×5 @ 70%+ Builds)

Metcon (No Measure)

On a running clock:

0:00 – 10 Deadlifts

1:30 – 8 Deadlifts

3:00 – 7 Deadlifts

4:30 – 6 Deadlifts

Work sets:

6:00 – 5 Deadlifts @70%

7:30 – 5 Deadlifts +

9:00 – 5 Deadlifts +

10:30 – 5 Deadlifts +

12:00 – 5 Deadlifts +

Rest until 15:00

15:00 – 10 Back Squats

16:30 – 8 Back Squats

18:00 – 6 Back Squats

19:30 – 5 Back Squats

21:00 – 5 Back Squats @70%

23:00 – 5 Back Squats +

25:00 – 5 Back Squats +

27:00 – 5 Back Squats +

29:00 – 5 Back Squats +

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From 30:00-43:00

5×5 – Bench at your own pace.

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enter heaviest weights for all 3 movements

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