Workout of the Day

Friiiiiiidaaaaaayyyyy

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) Partner Calorie Burner Galore 50-40-30-20-10 Calorie Row Ball Slam 50/30# Lunge 95/65# Push Up Partners complete same amount of sit ups as calories rowed after

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Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard 3RM: Bench Press (5@ 75%/ 4@ 80%/ 1×3 until fail – 15 minute cap) Metcon (AMRAP – Rounds and Reps) Amrap 10 minutes 20 Pistols 15 Hang Power snatch 95/65# 10 Over Head Squats 95/65#

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Weight) OTM x 10 3 Strict Press + 4 Push Press starting @ 95/65. or 65% Metcon (AMRAP – Rounds and Reps) 20 minutes 200m Run 10 S2OH 155/105# 20 T2b 10 Hang Power clean 155/105# 20 Wall ball 20/14#

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (No Measure) Hatch week 83, Day 1 ——————————— CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target Metcon (Time) 3 minutes rest, then: 50 Air Squats 50 Sit ups 25 Push Ups 25 Pull Ups OLY: Snatch (5×2 75% :01sec

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Monday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Puke Test 1.0 (Time) 3 rounds 500/400m Row 15 Thrusters 95/65# 12 DB Box Step Over 50/35# 9 Burpees Rest 2:00 Rx+ 135/95# Record row paces in notes

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Sunday

Crossfit Mount Kisco – CrossFit View Public Whiteboard 8am : Metcon (AMRAP – Reps) EMOM x 12 Odd: amrap :40 sec V-Ups Even: 1 leg/ 1 arm :40 plank Score: total V-up reps 8am : Metcon (Time) Amrap x 16 minutes 20 Walking Lunge 50/35# 15 DB Snatch 50/35# 10 HSPU OLY: Power Clean (8×3

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Saturday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) 21-15-9-15-21 Hang Power Clean 95/65# Pull Ups Double Unders x3 (63-45-27)

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Finish Strong Fridays!

Crossfit Mount Kisco – CrossFit View Public Whiteboard Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

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Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Cardio Burner (Time) 800m Run 40 T2B 80 Walking Lunges 40 American Swing 32/24 kg. 80 Air Squats 400m Run —————————- Hatch Day 2

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 15 minutes 15 Weighted Sit Ups 25/15# DB 12 Box Jump Over 24″ 9 C2B Pull Up 6 Thruster 135/95#

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds 200m Run 20 DB Hang CnJ 50/40# 20 OH Walking Lunge 50/40# 20 Burpees Over DB Then: Hatch Week 10

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Monday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Deadlift (4×3 @70/75/80/85% every 2 min) Metcon (Time) 5-10-15-10-5 DeadLift 225/155# T2B 3x Double under

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Sunday

Crossfit Mount Kisco – CrossFit View Public Whiteboard 8am: Metcon (AMRAP – Rounds and Reps) Amrap x 20 minutes 5 Squat Clean 135/95# 5 S2OH 135/95# 5 Hang Power Clean 135/95# 15 Wall Balls 20/14# 200m Run Increase weight on barbell by 20/10# each rd. OLY: Max complex (65 % of Split Jerk) Every :90

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Muscle’s most muscular Saturday to date!

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) Buy in: 400 M Run 5 rounds 10 HSPU 10 Goblet Squats (53/35) 10 SDHP (75/55) 10 Bench Press (135/75) (RX + 185/115) Buy Out: 500m Row

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Friday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) 21 Clean and Jerks 155/105# 21 Synchro Pull Up 21 Burpees Over Partner 210 Double Unders 15 Clean and Jerks 165/115# 15 Synchro C2B 15 Burpees Over Partner 150 Double Unders 9 Clean and Jerks 185/125# 9 Bar Muscle Ups 9 Burpees Over Partner 90

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Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Squat Clean (clean ladder ) Taking out the trash (AMRAP – Rounds and Reps) Amrap 20 minutes 15/10 Cal Row 10 WB 20/14# 10 T2B 5 Squat cleans • RX Weights: 165 185 205 225 245 115 125 135 145 155 • Your last weight should be

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