Workout of the Day

Sunday

Crossfit Mount Kisco – CrossFit Metcon (AMRAP – Rounds and Reps) Partner Relay style – 20 min 100m Run 8 Dumbbell Snatch 55/45 4 Burpees Partners must tag

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Saturday

Crossfit Mount Kisco – CrossFit Metcon (Time) 15 Rounds of: 7 wall balls (20/14) 5 Deadlifts (185/125) 3 HSPU 100 DU after rounds 5, 10, and 15

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Friday – The End.

Crossfit Mount Kisco – CrossFit Metcon (Time) Partner Friday!! 2 Rounds 10 Burpee Box Jump 24/20″ 20 Bar Muscle Up (40 Pull Ups) 30 Synchro Back Squats 95/65 lb. 400m Run 50 American Swing 32/24 kg. (Double if scaled)

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Thursday

Crossfit Mount Kisco – CrossFit Metcon (Time) Running out of Power – Backwards 400m run 3 Power clean 205/135 200m run 6 Power Cleans 185/125 100m run 9 Power Clean 155/105 lb. 100m run 12 Power clean 135/95 lb. 200m run 15 Power Clean 95/65 lb. 400m run

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Wednesday

Crossfit Mount Kisco – CrossFit Metcon (Time) T2B Skill:Working linking, or Speed on our reps 7 Rounds 7 T2B 6 Box Jump Over 24/20″ 5 Thruster :30 Rest

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Tuesday

Crossfit Mount Kisco – CrossFit Metcon (Weight) On a 20:00 clock: Partner: Complete 100 burpees alternating every 5 reps Individually: In the remaining time, complete a heavy 6 rep Back Squat

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Monday

Crossfit Mount Kisco – CrossFit Shoulder Press (10×1) Metcon (Time) 10-1 Push Press 135/95 lb. Pull up

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Sunday

Crossfit Mount Kisco – CrossFit Metcon (No Measure) 3x 400m run 75 Double Unders 25/21 cal row 20/15 GHD rest 1:00 min after ()

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Saturday

Crossfit Mount Kisco – CrossFit Metcon (Time) 5 Rounds 10 American Swings 24/16 kg. 2 TnG Power Clean 185/125 5 Box Jump 30/24″ 1 Power Clean 185/125 lb.

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Partner Friday!

Crossfit Mount Kisco – CrossFit Metcon (Time) 100 Calorie Row 100m Run 125 Dumbbell Snatches 50/35 lb. 100m Run 150 Abmat Sit Ups 100m Run 175 Overhead Squats 50/35 lb. 50 Burpees

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W2/D4

Crossfit Mount Kisco – CrossFit Metcon (Weight) BARBELL CYCLE – 6 Sets 2 ROUNDS Every 1:30 SET 1: 5 HANG POWER CLEAN (135/95) SET 2: 5 HANG SQUAT CLEAN (135/95) SET 3: 4. H. POWER CLEAN (165/110) SET 4: 4. H.SQUAT CLEAN (165/110) SET 5: 3 H. POWER CLEAN (185/125) SET 6. 3. H. SQUAT

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Wednesday W2/D3

Crossfit Mount Kisco – CrossFit Metcon (Time) 5 Rounds 12 Dead Lift 225/155 7 Box Jump 30/24″ Metcon (Time) 5 Rounds 12 Wall Balls 11/10 ft. Target 10 T2B

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Tuesday W2/D2

Crossfit Mount Kisco – CrossFit Push Press Metcon (No Measure) 2 min cap for each movement 600m Row 400m Run 200 Double Unders

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W2/T1

Crossfit Mount Kisco – CrossFit Mini Murph (Time) 800m Run 50 Pull Ups 100 Push ups 150 Air Squats 800m Run

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W2/D1

Crossfit Mount Kisco – CrossFit Metcon (Time) Skill: Hollow Bar Swing into T2B Metcon: 2 Rounds 20 T2B 20 Push Ups 20 Muscle Clean 95/65 lb. 20 Front Squat 95/65 lb.

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Saturday.

Crossfit Mount Kisco – CrossFit Metcon (Time) Partner WOD – partition work as you please 5 Rounds of: 20 Deficit HSPU (4” / 2”) 20 TTB 50 DU 20 1-Arm Dumbbell Snatch (50/35) 20 Box Jumps (30” / 24”)

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