Tuesday

Crossfit Mount Kisco – CrossFit

View Public Whiteboard

Warm-up

Grab a 25/15# Plate & PVC

10 PVC pass thru

10 PVC good morning

10 tempo perfect push ups (to plate)

10 Back Squat 25/15# plate

10 G2OH 25/15# plate

10 tempo perfect push ups (Deeper than plate)

1:00 Bike 55-60 RPM

10 OH Squat (PVC) control your reps and ROM

10 perfect ROM Push Up

1:00 Row Harder than conversational pace.

Banded shoulder Openers and begin warm up for Bench Press.

A. : Bench Press (6×3 – 0:02 sec pause @ 1” above chest )

Work sets begin 70-75%

No big jumps. Be honest with the pause. Full ROM

B. : Metcon (Time)

4 Rounds

16 OH Reverse Lunge 95/65#

8 Box Jumps 24/20″

16 Push Press 95/65#

8 Burpees Over Bar

OLY A: Snatch (TNG Squat Snatch beginning 65%)

OLY B: Metcon (Weight)

“Around the world” Snatch complex

Pull

BK Power

OHS

AK Power

Snatch Balance

TNG (any) Snatch

4 work sets

Pick a goal weight during your 3 warm up sets.

OLY C: Front Squat (3×10 @ 65% )

Add Comment

Your email address will not be published. Required fields are marked *