PSKC CrossFit – UNLOADED
Metcon
Metcon (Time)
Surprise!!!
PSKC CrossFit – CrossFit
EMOM – Every Minute on the Minute
1: Metcon (Weight)
12 Minute EMOM (6 rounds each)
A) 3 x Overhead Squats
B) 30 Second Plank
Record highest successfully completed OH Squat Weight
EMOM – Every Minute on the Minute
2: Metcon (AMRAP – Rounds)
14 Minute EMOM (7 rounds of each)
A) 7 TTB + 7 Box Jumps (24/20)
B) 15 Wall Balls (20/14)
Record number of successfully completed rounds
Booze and cookies are the staples of the Holiday season.
Did you know the average person gains anywhere between 5-7 pounds during the holidays?
What if we told you there is a way to lose weight and still enjoy the holiday season?
The answer is the Holiday Fitness Challenge; a 6-week program where you will combat weight gain, build some strength, and jump start the New Years Rush.
This 6 week program will begin with a free orientation on Monday, October 30th at 7:30pm. No fitness experience is required to join the challenge. You will learn about proper nutrition, tips and tricks for holiday eating, safe and proper functional fitness while having a great time!
Where: PSKC CrossFit
When: Monday, Wednesday, Thursday @ 7:30pm, beginning November 6th
Cost: Only $99!
If you’re interested in reserving your spot fill out the form below!
PSKC CrossFit – UNLOADED
SKILL
KB Snatch (4 x 2)
Metcon
Metcon (AMRAP – Rounds)
EVERY 2 MIN FOR 20 MIN
1- 10 x KB Snatch (5 each side) (53/35)
2- 15 x Sit Ups
3- 20 x Russian Swing (53/35)
(44/26)
(35/18)
PSKC CrossFit – CrossFit
Kettle Bell Complex
1: KB Snatch (4 x 2 (each side))
Record highest weight successfully completed on both sides.
E2MOM
2: Metcon (AMRAP – Rounds)
Every two minutes for 20 minutes, complete the following as fast as possible
– 10 Snatches (5 each side) (53/35) [35/26] [26/18]
– 15 Situps
– 20 Russian Swings (53/35) [35/26] [26/18]
Score number of successful rounds completed (10 is perfect)
PSKC CrossFit – UNLOADED
Metcon
Metcon (No Measure)
:30W/:30H/:30R x4
1-Dbl KB Lunge (44/26)/Squat Hold
2- Ski or Row/ Dbl KB Overhead Hold (44/26)
3- Plate Push/Plank
4- Russian Twist/Hollow Hold
PSKC CrossFit – CrossFit
Kicking off the week of ‘MOMs!!!
#MakeDeloadGreatAgain
Gymnastics
1: Kipping/Butterfly Pull-ups
Spend time working on pull-up progressions and butterfly pull-up technique.
EMOM – Every Minute on the Minute
2: Metcon (AMRAP – Rounds)
30 Minute EMOM (alternate between A & B after each minute, 15 rounds of each)
A) Calorie Row (15/12) [12/10] {10/8}
B) 1 Round of Cindy
– 5 Pull Ups (ring rows)
– 10 Push Ups
– 15 Air Squats
Record number of rounds successfully completed (30 is perfect)
PSKC CrossFit – UNLOADED
Metcon (Time)
BUY IN: SWAYZE RUN
13 Sit Ups
13 Pull Ups (Ring Rows)
13 Air squats
13 KB Cleans (53/35)
13 KB Push Press
13 KB Snatches
13 KB Swings
13 Double Unders (40 Singles)
13 Ring Dips (Dips to a bench)
13 Box Jumps
13 T2B (K2E/ T2R)
13 Burpees
CASH OUT: SWAYZE RUN