Workout of the Day

Saturday

Crossfit Mount Kisco – CrossFit Metcon (Time) 5 Rounds 10 American swings (53/35) (RX+ 70/53) 10 C2B 250m Row 10 HSPU (RX + 4” / 2”) OR: 18.Zero (Time) 21-15-9 DB Snatch 50/35 lb. Burpees Over DB

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Friday

Crossfit Mount Kisco – CrossFit 1: Metcon (Time) Threesome-Partner on a Friday! Your team completes a 2,000m Row for score 1. Everyone must row a minimum of 500m. For Score 2: While one person is rowing the other two complete for time: 80 DB Snatches 50/35 lb. 60 Thrusters 95/65 lb. 40 Synchro Burpee Over

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Thursday

Crossfit Mount Kisco – CrossFit Metcon (AMRAP – Rounds and Reps) Amrap – 12 minutes 30 Double Unders 10 Hang Power Clean 115/80 lb. POST: Metcon (No Measure) 4×20 V- Ups Alternate sets with a partner. Aim for unbroken sets.

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Wednesday

Crossfit Mount Kisco – CrossFit Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups POST: Bench Press (Build to a new 3 rep max – 4 attempts starting@80%)

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Tuesday

Crossfit Mount Kisco – CrossFit Metcon (Time) ❄️Stay Tuned to FB for afternoon class updates… even MORE SNOW ❄️ *Sweatpants/Long Socks!* Amrap – 15 minutes 7 Burpee 5 Box Jump 24/20” 3 Dead Lift 315/205 lb. 1 Rope Climb **If you do not have/can not get Rope climbs will be scaled to 3 Pull Ups

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MLK MONDAY!!!!

Crossfit Mount Kisco – CrossFit Metcon (Time) MLK Monday! 250 Double Unders 150 DB OH Squat 50/35 lb. 50 HSPU 50 Hang Squat Clean 155/110 lb. 150 DB Snatch 50/35 lb. 250 Double Unders (No Air Squats on Switching) **In order to switch working partners, partner coming in must do a 7 Air squat buy-in

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🌞 Day

Crossfit Mount Kisco – CrossFit 8am: First to 50 (Time) 50 T2B 8am: Metcon (Time) 3 Rounds 25 Burpees 25 SDHP 95/65 lb. 25 Sit Ups OLY: SqClean/FSquat/2Jerks Starting at 70% of Squat Clean find heaviest complex weight. Squat Clean + Fsquat 2 Split Jerk OLY: Deadlift (5×3 Building from Squat Clean Weight )

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Saturday

Crossfit Mount Kisco – CrossFit Metcon (Time) 10-1 Power snatch 115/80 lb. HSPU Front Squats 115/80 lb. 2 Bar Muscle Up after each *Round*

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CORE Fridayyyyyyy

Crossfit Mount Kisco – CrossFit Metcon (AMRAP – Rounds and Reps) Amrap – 14 minutes 20 Russian Swings 24/16 kg. 20 Walking Lunges 20 American Swings 24/16 kg. 20 V-Ups 20 Goblet Squats 24/16 kg. *Maintain Swing Form **Scale for Unbroken KB Swings. ***Maintain Swing Form*** Metcon (No Measure) Cool Down: Plank Hold (elbows) 4

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Thursday

Crossfit Mount Kisco – CrossFit Metcon (Time) 5 Rounds 10 Push Jerks 155/105 lb. 15 T2B 20 Box Jumps 24/20” 1:00 Rest Try to finish T2B in two sets or scale to 10-12 reps. Metcon (No Measure) Strength: Strict Pull Ups 5×4 (Weighted if possible)

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The Last Supper

Crossfit Mount Kisco – CrossFit Metcon (Time) Partner WOD – 10 Rounds 10 Hang Squat Clean 105/75 lb. 9/8 Calorie Row 10 Push Ups 2”/1” Deficit 9/7 Burpees 10 Snatch DeadLifts 105/75 lb. Alternating Movements

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Tuesday

Crossfit Mount Kisco – CrossFit Metcon (AMRAP – Reps) Skill: Handstand Push Up 8 minutes OTM – 5-8 reps RX+ 4/2” Metcon (Time) 4 Rounds 20 Push Press 115/85 lb. 20 Pistols 40 Double Unders OLY: Snatch Balance (Heavy single ) OLY: Power Snatch

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Monday

Crossfit Mount Kisco – CrossFit CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups Post: Back Squat (4×4 @ 80% POST WOD)

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Sunday Funday

Crossfit Mount Kisco – CrossFit 8am: Metcon (Time) Amrap – 16 minutes 15 Push Ups 12 Box Jumps 24/20” 9 Power Clean 115/80 lb. 6 Front Squats 115/80 lb. 3 Burpee OLY: Squat Clean (3 attempts Starting 70% – 5 Rep Max)

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Saturday

Crossfit Mount Kisco – CrossFit Metcon (Time) Partner WOD 100 Push Press (95/65) 80 TTB 60 slam ball push ups (1 arm on ball) 40 American Swings (70/53) 60 slam ball push ups (1 arm on ball) 80 TTB 100 Push Press (95/65)

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Ass cramper 2.0

Crossfit Mount Kisco – CrossFit Metcon (Time) 50 DeadLifts 245/165 lb. 50 Wall Balls 30/20 lb. 110 Double Unders 50 front Rack Lunges 135/95 lb. 50 Calorie Row

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