Workout of the Day

Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Hang Clean (5×2 @75%+ every 2:00) Metcon (Time) 5 rounds 5 Front Squats 165/115# 10 Burpees Over Bar 30 Double unders OLY: Split Jerk (5×1 @ 90%) OLY: Overhead Squat (4×4 @80-85% no builds)

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Monday – training day

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) We will warm up everything at once, be early and be ready to go. Once the clock starts the workout we will roll through three workouts. 0:00-10:00 7x100m Sprints Rest :30 b/w runs @ 11:00 – EMOM x 10 Odd: C2B “Cindy” amrap (0:40 cap)

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Sunday Bro Day

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (No Measure) 7am Open Gym 8am Bro Day Sesh 9:15 OLY – Snatch 10:15 OLY -Snatch

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Muscliest Saturday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Weight) With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.) Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot

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Friday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) Wear GREEN today for Mitochondrial Disease Awareness week! PARTNER! 50 Dead Lift 185/125# 50 Burpees Over Bar 50 Calorie Row Either Synchronize deadlifts and burpees and complete 100 calories at the end or complete 2 rounds. Your choice. Rx+ 225/155 – Row first.

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Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) 50 Push Jerk 135/95# Every :90 complete 4 sHSPU 6 Box Jump 30/24″ 8 Lunge 135/95#

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 Rounds Amrap x 4 minutes 400m Run 15 T2B With remaining time max reps Rx: Wall Ball 20/14# Rx+: Wall Ball 30/20# Rest 2 minutes between rds. Score: Total Wall Ball reps Posr: Metcon (Time) Core: 27-21-15-9 V-ups Complete 1 minute of

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) 6 rds 30 Double Unders 10 C2B 5 Hang Power Clean 135/95 5 Hang Squat Clean 135/95 5 S2OH 135/95 Rest 1:00 b/w rounds OLY: Snatch (Enter heaviest for 1 rep) Snatch Waves 3@ 65% 3@ 70% 3@ 75% ————– 3@70% 3@75% 3@ 80% —————

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Monday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Back Squat (Hatch day 1 – Back squat Only) Metcon (Time) 2 rounds 500m Row 40 Walking Lunge 30 American swing/ DB Snatch 20 Goblet Squat / DB Front Squat 10 Burpees Over Bar 24/16 kg. KB or 50/35 DB

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Sunday special schedule

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 7am OPEN-GYM 8am OPEN-GYM 9am OPEN-GYM Suggested Metcon: AMRAP x 15 minutes 200m Run Clean complex: 135/95# Power Clean Hang Power Front Squat Push Press Hang Cluster 10 T2B increase weight each round.

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Saturday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) Partner Chipper Buy In: 100 DU 90 Air Squats 80 Wall Balls (20/14) 70 Russian Swings (70/53) 60 Pull Ups 50 HSPU 40 Pistols 30 Power Cleans (135/95) 20 DB Snatches 55/35 10 Snatches (135/95) (power or squat) Buy Out: 100 DU

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Friday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Chip: Metcon (Time) 500m Row 30 Dead Lifts 225/155# 20 Burpee Over Bar 10 Bar Muscle Ups (2x Pull Up) 400m Run 10 Bar Muscle Up (2x Pull up) 20 Hang Squat Clean 135/95# 30 S2OH 95/65# 500m Row

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Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Back Squat (1 RM or 5 RM – your choice!) Metcon (Time) 50-25-10-25-50 Double Unders 25-15-10-15-25 DB Snatch 60/45#

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Bench Press (5×7 building every 2:00 – start 70%) Metcon (AMRAP – Rounds and Reps) Amrap 9 minutes 60 ft. OH Walking Lunge 45/35# plate 10 Burpees To plate 10 T2B

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard 9-11 : The Lyon (Time) 5 rounds, each for time of: 165-lb. squat cleans, 7 reps 165-lb. shoulder-to-overheads, 7 reps 7 burpee chest-to-bar pull-ups Rest 2 minutes between rounds. Ideally, use a pull-up bar that is 6 inches above your max reach when standing. Post time for

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Monday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) 3 Partners 40-30-20-10 Deadlift 345/265# Bar facing Burpees (over) 10 minute cap * While two people work on the Burpees/Deadlifts, one person will row for max meters. * You may switch out partners whenever you’d like. * Enter row score separately. Metcon (AMRAP – Reps)

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