Author: admin

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)15:00 AMRAP 3 x KB Curtis P each side (Clean/Lunge/Lunge/Press) 25 x hand to hand swingsClean the bell up then lunge each leg and finish with a push press = 1 rep...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Kettlebell 300 Go through one time for time! 25 kettlebell snatches right 25 kettlebell snatches left 50 v-ups 50 goblet squats 25 clean and press right 25 clean and press left 50 kettlebell swings 50 burpeesFor the single arm movements - you must complete all reps before switching...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Lactic Acid Bath :30w/:30h/:30r X 4 Mtn Climber, Plank, Rest Air Squat, hold in bottom, Rest Push Press, OH Lock, Rest (switch arms each interval) Flutter Kicks, Hold, RestStay at same exercises for all 4 rounds....

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)18:00 AMRAP 10 h2h swings 20 situps 10 cleans (5/5) 20 air squats 10 snatch (5/5)Aim for under 3:00 per round....

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Tabata Tuesday! 20w/10r x 8 1. KB Tater (swing to squat) 2. Alternating Rows from the plank 3. Jumping alternating Lunges 4. Flutter Kicks *one minute rest in between exercises *stay at the same exercise for all 8 intervals...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Triple Triplets 20 seconds at each exercise for 3 minutes non-stop at each triplet Rest 1:00 in between then repeat again Triplet 1: 3 rounds non stop of 20 second intervals 1. Kettlebell snatch/w 2. Kettlebell snatch/s 3. Pushups Triplet 2: 1. Kettlebell clean w 2....

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)500 x KB swings for time * every time you stop to 10 x burpeesThe sole purpose of today is to train your mental endurance your ability to suffer. Don't use chalk - why use something to make it easier? Good luck...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)5 Rounds 5 x Getup Situp each side 10 x KB Russian Twists (each side = 1 rep) 20 x Leg Raises 30 x Mountain Climbers each leg 15:00 CapBonus - do a 400/800m run for a cash in and out! You can do this...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)PSKC KB Complex 1-2-3-4-5-4-3-2-1 each side of the complex: Snatch to Push Press to Clean to Thruster to Push-Up = 1 repYou'll add 1 rep per movement as you ascend up the ladder. For example on the 2nd rung you will do...

Follow

Get every new post delivered to your Inbox

Join other followers: