Wednesday 11/30/2016

CrossFit Peekskill – WODView Public WhiteboardSkill12 Minute EMOM 1- 2 Rope Climbs 2- 3 muscle-ups (substitute for low ring muscle ups or 3 ring pull-ups or 6 ring rows) 3 – 0:30 second side plank right, 0:30 second side plank leftMetcon”Wembley...

Tuesday 11/29/2016

CrossFit Peekskill – WODView Public WhiteboardWeightliftingDeadliftWeek 4 Empty Bar x10 40% x5 55% x5 65% x3 75% x3 85% 6×3 :60 Rest Between SetsMetcon”Mokey Fraggle” (AMRAP – Rounds and Reps)12 minute AMRAP: 40 double...

Monday 11/28/2016

CrossFit Peekskill – WODView Public WhiteboardWeightliftingSnatchEvery 2 Minutes for 8 Sets 3-3-2-2-2-1-1-1 Work to a heavy 1 rep SQUAT snatch for the day. If technique breaks down, drop weight and work on form.Metcon”CrossFit Liftoff” (AMRAP –...

Sunday 11/27/16

CrossFit Peekskill – WODView Public WhiteboardMetcon”Grinder” (AMRAP – Rounds and Reps)30 Minute AMRAP 1000m Row 25 Thrusters (45/35) 200m Farmers Carry (70/53)

Saturday 11/26/16

CrossFit Peekskill – WODView Public WhiteboardMetcon”Aaliyah” (Time)For Time: 30 Deadlifts (225/135) 30 Push Press (95/65) 30 Box Jumps (24/20) 30 KB Swings (53/35) 30 HSPU 30 K2E 30 Burpees