Workout of the Day

Saturday

Crossfit Mount Kisco – CrossFit Metcon (Time) 10-1 Power Snatch 95/65 lb (RX+ 115/80) HSPU (RX+ 4/2” deficit) Box Jump 24/20” (RX+ 30/24”) Pull Up (RX+ C2B)

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Friday

Crossfit Mount Kisco – CrossFit Metcon (Time) 2 Rounds 50 Air Squats 40 Push Ups 30 DB Power Cleans 50/35 lb. 200m Run 10 Bar Muscle Up Post: Front Squat (@85% across all – every 2:00)

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Thursday

Crossfit Mount Kisco – CrossFit OTM: Metcon (Weight) 12 rounds (12 minutes) Even – 25 Double Unders (:30 cap) Odd – Complex: Power Snatch +(bk) Hang Squat Snatch + OverHead Squat Rx: 95/65 RX+ 115/80 + 40 Double Unders *Building by 2.5’s each round **IF PERFECT – Coaches decision Metcon (Time) 7 Rounds 5 Box

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Wednesday

Crossfit Mount Kisco – CrossFit PRTNR: Metcon (Time) Partner On a Humpday! 100 T2B 75 Back Squat 185/125 lb. 50 HSPU 25 BBJO 24/20” 50 HSPU 75 DeadLifts 185/125 lb. 100 Walking Lunge 45/25 lb.

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Tuesday

Crossfit Mount Kisco – CrossFit The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles BBELL: Power Snatch (Hunt for a Heavy Power Triple ) BBELL: Squat Snatch (10 attempts – 2 sec pause (BK))

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Monday

Crossfit Mount Kisco – CrossFit Metcon (Time) 8 Rounds 5 Burpee Pull Up 5 Thruster 115/80 lb. RX+ Burpee C2B Thruster 135/95

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Sunday Funday!

Crossfit Mount Kisco – CrossFit 7am: Front Squat (4×3 – Building starting 80%) Metcon (Time) 7am! Come Get STRONG! Getting heavy tomorrow!! OR bring your own wod/skill! ————— 8am WOD: 5 Rounds 14 Push Press 95/65 (alt back/front) 12 DB Lunges 50/35 lb. 10 Box Jump Over 24/20” OLY: Clean and Jerk (Squat Clean and

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Saturday!

Crossfit Mount Kisco – CrossFit Metcon (AMRAP – Reps) 16 Minute Cap 40 Double Unders 40 Dumbbell Snatch 50/35 lb. 40 Double Unders 40 Dead Lifts 185/115 lb. 40 Double Unders 40 T2B 40 Double Unders 40 Cal row 40 Double Unders 40 Pistols (lunges) AMRAP – Bar Muscle Ups *if no bar muscle ups

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GRACE!! – Friday

Crossfit Mount Kisco – CrossFit CNCL: Metcon (No Measure) CANCEL: 4:30/5:30PM CLASS Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# POST: Front Squat (80-90% – one build after 2nd set,no fails.) ALT: Metcon (Time) Alternative wod (if doing grace at night) 15/12/9/6/3 Bench press 135/85 lb. GHD 250m row

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Thursday

Crossfit Mount Kisco – CrossFit Metcon (No Measure) Skill: Rope Climb Technique Work Legless rope Climb L-Sit Rope Climb Metcon (Time) Partner 100 Double unders 100 Calorie Row 100 Double unders 100 W. Sit up 20/15 lb. 100 Burpees

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Wednesday

Crossfit Mount Kisco – CrossFit Push Press (5×4 @ 80-85% (enter rounds @ weight) NOT A MAX) Metcon (Time) 2 Rounds 50 American Swing 24/16 kg. 40 Goblet Squats 24/16 kg. 30 Pistols

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Tuesday

Crossfit Mount Kisco – CrossFit GYMN: Metcon (No Measure) Gymnastics Skill: Bar Muscle up 15 Minutes Metcon (AMRAP – Rounds and Reps) 15 minutes 21 Push up 15 Wall Ball 20/14 lb. 9 Hang Power Clean 135/95 lb. RX+ Wall Ball 30/20 lb. Clean: 155/105 lb.

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Monday!!

Crossfit Mount Kisco – CrossFit Metcon (No Measure) GRACE FRIDAY! BARBELLS FOR BOOBS EVENT STARTS AT 6!! SIGN UPS ON WHITEBOARD! Deadlift (5×3 @ 85% – Every :90 ) Metcon (Time) 4 Rounds 15 American Swing 24/16 kg. 15 T2B 15 Back Squat 135/95 lb.

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Sunday

Crossfit Mount Kisco – CrossFit Metcon (Time) 7am – Sexy Music and Sexier people – bring it! 8am WOD: 400m Run 40 DB Snatch 50/35 lb. 400m Row 4 TGU 50/35 lb. 400m Run 4 TGU 50/35 lb. 400m Row 40 DB Snatch 50/35 lb. OLY: Split Jerk (All sets at 90% – every 2:00)

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Friday

Crossfit Mount Kisco – CrossFit Back Squat (3 x 10 Starting @ 70% ) Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

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Thursday

Crossfit Mount Kisco – CrossFit Metcon (Weight) Barbell Cycle – Practice for “GRACE” Building Every 2:00 5 Power Clean and Jerks 95/65 lb. 115/80 lb. 135/95 lb. 155/105 lb. 175/115 lb. *UNBROKEN TNG REPS* **FORM FIRST – THEN WEIGHTS** Metcon (5 Rounds for time) 5 x 300/250m SPRINT Row Every 3:00

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