PSKC CrossFit – UNLOADED
Metcon
Metcon (No Measure)
21 min EMOM
1- 15 x Russian KB Swing (53/35)
2- 10 x Slamball
3- 5 x KB Clean & Press (53/35) (each arm)
PSKC CrossFit – CrossFit
EMOM – Every Minute on the Minute
Review Handstand Push-ups and Push Press
Then, complete the following EMOM to warm-up for METCON.
EMOM x 8
Minute 1: 5 HSPU (Strict/Kipping/Incline Pushups
Minute 2: 5 Push press (Build Weight each time)
Metcon
Metcon (AMRAP – Rounds and Reps)
PARTNER UP! SPLIT REPS!
20 MINUTE AMRAP
80 Double Unders (240 singles) (160 singles)
60 Wallballs (20/14) (14/10) (Air Squats)
40 S2O (135/95) (95/65) (75/45)
20 HSPU (push-ups) (incline push-ups)
PSKC CrossFit – CrossFit
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.
Metcon
BRADLEY (Time)
10 Rounds for Time:
-100 meter sprint
-10 pull-ups (jumping pull-ups) (ring rows)
-100 meter sprint
-10 burpees
******Rest :30
PSKC CrossFit – UNLOADED
Metcon
Metcon (AMRAP – Reps)
3 Person Teams!!
30 Min AMRAP
Partner 1 – 10 x Air Squat
10 x Russian KB Swing (53/35)
Partner 2 – Row x 12/10 cals
Partner 3 – As many Burpees as possible in 1 minute
**Every minute partners switch stations.
**Object is to obtain as many Burpees as possible as a team, in the 30 minutes.
**When you are not at Burpee station, you may rest after completing your reps
PSKC CrossFit – CrossFit
Metcon
Metcon (AMRAP – Reps)
Grab a Partner!
While Partner A is running, Partner B is doing max reps as follows, then they switch. Partner B runs while Partner A completes max reps.
1.
Partner A) 400m Run
Partner B) Max Hang Clean & Jerk (155/105) (135/95) (95/65)
Switch
2.
Partner A) 400m Run
Partner B) Max Box Jumps
Switch
3.
Partner A) 400m Run
Partner B) Max Backsquats (155/105) (135/95) (95/65)
Switch
4.
Partner A) 400m Run
Partner B) Max Burpees
Switch
**Score is total reps completed.
PSKC CrossFit – UNLOADED
Metcon
Metcon (AMRAP – Rounds and Reps)
Death by Goblet Squat
Min 1 – 1 x Goblet Squat (53/35)
Min 2 – 2 x Goblet Squat
Etc… until you cannot complete the number of squats in that minute!!
PSKC CrossFit – CrossFit
Weightlifting
Bench Press (Work up to a heavy triple.)
Metcon
Metcon (Time)
30-20-10
Cal Row
Bench Press (185/115) (135/95) (95/65)