Workout of the Day

Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Power Snatch (Starting at 60-70%, complete 5 sets) Every 2:00 complete 3 Power Snatch 3 Full snatch 3 Over Head Squat Metcon (Time) 28-21-15-9 200m Run Walking Lunge American Swing 24/16 kg

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (No Measure) 4 rds 0:40 on/ 0:20 off 14 Strict Press 75/50# Burpee Suicide 14 SDHP 75/50# 15/12 Calorie row Rest 1:00 Bench Press

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Tuesday

Announcements Tuesday Evening Barbell **TIME CHANGE** 5:30pm, effective Oct 16! Crossfit Mount Kisco – CrossFit View Public Whiteboard OLY: Metcon (Weight) A. Complex for max weight: Deadlift 2 Hang Squat Clean Split Jerk B. Complex 6×1 Squat clean and Jerk @100% of A. Front Squat (4×5 @80% no builds) WOD : Metcon (Time) 9 minutes

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Monday

Announcements Tuesday Evening Barbell **TIME CHANGE** 5:30pm, effective Oct 16! Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) BUY IN: 40/30 CAL ROW 2 ROUNDS 20 DUMBBELL SNATCH 60/45# 16 HANDSTAND PUSH UPS 12 DB OVERHEAD SQUAT 60/45# 8 BOX JUMP OVER 30/24″ 40 DOUBLE UNDERS BUY OUT: 40 BURPEES

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Sunday

Announcements Tuesday Evening Barbell **TIME CHANGE** 5:30pm, effective Oct 16! Crossfit Mount Kisco – CrossFit View Public Whiteboard 8am: Metcon (Time) 21-15-9 -6 Hang Power Clean 115/75# Push Press 115/75# 400m Run

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Saturday

Announcements Barbell 4 Boobs! Saturday, 6:00pm! Heats start 6:45pm **Exit 4 after party** Crossfit Mount Kisco – CrossFit View Public Whiteboard THR: Metcon (Time) 50 Double unders 10 Thrusters 95/65# 50 Double unders 20 Thrusters 85/60# 50 Double Unders 30 Thrusters 75/55# Time cap: 12 minutes If finished early rest, Then: For time 10 Strict

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Friday!!

Announcements Barbell 4 Boobs! Saturday, 6:00pm! Heats start 6:45pm **Exit 4 after party** Crossfit Mount Kisco – CrossFit View Public Whiteboard Shoulder Press (10-8-6-5-4-3-2 (10 @ 50%)) Metcon (Time) Partner 😈 400m run 20 Devils Press 35/20# 50 Calorie Row 20 Devils Press 35/20# 50 Calorie row 20 Devils Press 35/20# 400m run

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Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Back Squat (4×4 75% , + ,+ ,+) Metcon (AMRAP – Rounds and Reps) 12 minutes 5 C2B Pull Ups 10 Push Press 115/80# 15 Air Squats

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) 3 rounds 10 Burpees 20 Dead lifts 225/155# 30 Double unders 400m Run Post: Metcon (No Measure) Shoulder Hatch 5am : Metcon (Time) 6 rounds 10 DB Push Ups 10 DB Row 10 Calorie row

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard OLY: Power Clean (Heaviest triple, dropping in between ) Front Squat (3×12 65%+ From floor) Metcon (Time) 40 T2B 40 Lunge 20/14# 40 Wall Balls 20/14# 20 T2B 20 Lunge 20/14# 20 Wall Balls 20/14#

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Monday – Running Clock

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) Partner 4 rounds 400m Run 30 S2OH 135/95# 20 HSPU 10 Burpee Box Jump 24/20″

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Sunday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Weight) Emom x 18 minutes 1) Power Clean + Front Squat + Hang Squat clean 155/95+ 2) 15/12 Calorie Sprint Row 3) off Score = max weight.

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Muscle’s Birthday Saturday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (No Measure) OTM starting with 75/45# 1 clean and 3 strict press *men add 10#, women 5# each minute. Once you fail to hit all 3 strict press, go to 1 clean, 2 push press, building every round. Once you fail 2 push press, go to

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Friday!!

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) Bring it. 2 rounds 3 Wall walks 6 Power Cleans 165/115# 9 Bench Press 135/85# 12 Dead Lift 165/115# 150m Farmer Carry 25/15# 12 Dead Lift 165/115# 9 Bench Press 135/85# 6 Power Cleans 165/115# 3 Wall Walks Rest 2:00 5am : Metcon (Time) 5am

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Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (No Measure) Shoulder Hatch Metcon (Time) 70 Walking Lunge 60 Wall Balls 20/14# 50 American Swings 24/16 kg. 400m Run 20/14# 30 Back squats 135/95# 200m run 20/14# 10 Burpees Over bar

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Wednesday 10/03

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD – 16 minutes Alternating Movements 100m run 10 DB snatch 50/35# 10 HSPU 100m run 10 Thrusters 50/35# Rx+ 60/45# DB

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