Workout of the Day

Competition day

Crossfit Mount Kisco – CrossFit Metcon (Weight) Squat clean ladder total Metcon (AMRAP – Rounds and Reps) 10 minutes 10 wallball 10 S2OH 10 Back squat 100m Run Metcon (AMRAP – Reps) Max burpees Metcon (Time) 50 DB Snatch 50 American Swing 50 BJO

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☠️”Death By” Tabata Day ☠️

Crossfit Mount Kisco – CrossFit Metcon (AMRAP – Rounds and Reps) Death By – Strict Pull Ups Metcon (AMRAP – Reps) Tabata: Row – Calories Metcon (No Measure) 5 Rounds :15 seconds L-Sit Hold Every 1:15

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Partnership Thursday

Crossfit Mount Kisco – CrossFit Metcon (Time) 150 WallBalls 20/14 lb. 150 Double Unders 150 American Swing 24/16 kg. 50 OverHead Squat 95/65 lb. 50 Hang Power Clean 115/80 lb. 50 Burpee Over Bar

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Wednesday

Crossfit Mount Kisco – CrossFit Metcon (No Measure) Skill: Rope Climbs! Must wear long socks, knee sleeves(best option!) and/or bring sweatpants!! Metcon (Weight) 4×10 Walking Lunge Metcon (Time) 2x1000m Row

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Crossfit Games Week – Tuesday

Crossfit Mount Kisco – CrossFit Tabata Sit Ups (AMRAP – Reps) :20 on/:10 off – sit ups for max reps. CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″

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Crossfit Games Week – Monday

Crossfit Mount Kisco – CrossFit Regional WOD – EVENT 1 (Time) 1200m Run, then 12 Rounds 4 strict hspu 8 C2B Pull Up 12 Air Squats 25 minute cap

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Sunday

Crossfit Mount Kisco – CrossFit Thrusters/Burpees/Run (Time) ————————– 8am WoD 9am OLY 10am – Closed for the Walk! ————————— For time: grab a whiteboard! 16 Thrusters 95/65 lb. .20 Burpees …100m Run 12 Thrusters 115/75 lb. .15 Burpees …100m Run 8 Thrusters 135/85 lb. .10 Burpees …100m Run 4 Thrusters 155/105 lb. .5 Burpees …100m

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Saturday

Crossfit Mount Kisco – CrossFit Metcon (Time) 50-40-30-20-10 Sit Ups Russian Swing 32/24 kg. Walking Lunges

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Awww Hell Yeah it’s Friday!

Crossfit Mount Kisco – CrossFit Metcon (No Measure) EMOM – 10 Minutes Odd: 8 Burpees Even: 2 Rep strict Bear Complex 135/95 lb. Metcon (Time) 3 Rounds 25 Dumbbell Snatch 50/35 lb. 200m Run 15 T2B 100m Run

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Partnership Thursday!

Crossfit Mount Kisco – CrossFit Metcon (AMRAP – Rounds and Reps) 250 Double Unders 60 Hang Snatch 95/65 lb. 60 C2B 60 Goblet squat 32/24 kg. 1000m Row

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Wednesday

Crossfit Mount Kisco – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP – 20 minutes 20 HSPU 100m Run 10 Dead Lifts 225/155 lb. 200m Run 10 Dead Lifts 225/155 lb. 100m run 20 Wall Balls 20/14

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Tuesday

Crossfit Mount Kisco – CrossFit Metcon (AMRAP – Reps) EMOM – 10 minutes Odd: Max Sit Ups (:40) Even: Plank Hold Metcon (Time) 4 Rounds 200m Run 20 Walking Lunges 15/12 Push Ups 15 Box Jump overs 24/20″

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Monday

Crossfit Mount Kisco – CrossFit Metcon (Time) 5 Rounds 10 Pull Up 10 S2OH 95/65 lb. 10 Back Squats 95/65 lb. 10 T2B 10 Power Clean 95/65 lb. 10 Front Squats 95/65 lb. Rest 1 minute — RX+ (c2b,135/95)

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Sunday

Crossfit Mount Kisco – CrossFit Metcon (AMRAP – Rounds and Reps) 15 minutes 30 Dumbbell Snatch 50/35 lb. 15 Sit Ups 5/2.5 30 Walking Lunge 50/35 lb. 15 Sit Ups 5/2.5 30 Goblet squat 50/35

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Saturday

Crossfit Mount Kisco – CrossFit Metcon (AMRAP – Reps) 4 rounds 4:00 on/1:30 rest 30 Double Unders 10 Dead Lifts 185/125 lb. 8 HRPU 6 V-UP Remaining time max power clean 185/125 lb. Score = total power clean rea

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Friday

Crossfit Mount Kisco – CrossFit Partner strats (Time) For time – Partner 100 Hang Power Clean 115/80 lb. 100 Burpee 100 Wall Ball 20/14 lb. 100 T2B 💥Partition however you’d like to complete 100 reps of each movement. 💥

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