Tuesday

Crossfit Mount Kisco – CrossFit

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Warm-up

2 Rounds

250m Row

15 Russian Swing

10 Single Leg Deadlift (KB)

15 American Swing

10 Goblet Squat (pause 1 sec in bottom)

Increase KB Weight round 2

Pull Ups – Max Weight (Weight)

Max weight strict pull up
3RM

Metcon (AMRAP – Rounds and Reps)

12 minutes

30 DB Snatch 60/45#

30 Pull Ups

30 Pistols

Cool Down

10 minutes

Handstand Hold

OLY: Metcon (Weight)

Complex for max weight:

Power Snatch

Over Head Squat

BK Snatch

Over Head Squat

Tng Snatch

Begin first of 5 attempts @70% of Power Snatch – Every 1:30

OLY: Snatch (5×1 building from part 1 (1:30))

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