PSKC CrossFit - UNLOADEDWarm-upMetcon (No Measure)Partner Up; You go, I go. 3 Rounds: 200m Row/Ski 10 Airsquats 10 Jumping JacksWeightliftingGood Mornings (4 x 12)MetconMetcon (AMRAP - Rounds and Reps)7 Minute AMRAP 7 Burpees 7 Overhead Swings (70/53)(53/35)(44/26)...
PSKC CrossFit - CrossFitWeightliftingFront Squat (5 x 5 @ 60%)**Last set is all outAccessoryWeighted Step-ups (3 x 10 Each leg)MetconMetcon (Time)21-15-9 Birthday Box Jumps & Birthday Thrusters (95/65) (75/55) (55/35) with a 3 Burpee EMOM...
PSKC CrossFit - Beast ProgramWeightlifting1: Power Snatch (Technique Review)Work up to a moderate weight without losing form.EMOM - Every Minute on the Minute2: Overhead Squat (Every 2 Minutes, complete 10 OH Squats)Rx weight for the open is typically 95/65.Metcon3: Metcon (Time)3 RFT - 10 box jumps...
PSKC CrossFit - CrossFitMetcon1: Metcon (Time)Teams of 3: 1 working at time. 2K Row 225 x Wall Ball (20/14) 2K Row 90 x Burpee to T2BBurpee to T2B: Do a burpee, jump to bar and knock out a T2B...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)**PARTNER UP and SPLIT REPS AS NEEDED** 12 MIN AMRAP 20 KB Snatch (53/35); (35/26) 20 Pull Ups (Jumping Pull Ups) 20 Wall Balls (20/14) **REST FOR 3 MIN** 12 MIN AMRAP 25 T2B (K2E) 50 Double Unders (100 Singles) 15 American KB Swings (53/35); (35/26)...
PSKC CrossFit - CrossFitWeightlifting1: Double KB Thruster (Work up to a heavy set of 3 reps)Metcon2: Metcon (Time)Partner Up and complete 10-9-8-..1 of the following (each partner completes reps before moving on) - Double KB Thruster (53/35) {35/26} [26/18] - Slam Balls - Clapping Push...
PSKC CrossFit - CrossFitWeightlifting1: Push Press (1RM)Establish your training maxMetcon2: Metcon (Time)3 Rounds for time of: - 500m Row/Ski (or 400m run) - 12 Push Jerks (155/105) {135/95} [95/65] - 15 Toes to Bar [{sit ups}]...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds)15 MIN AMRAP 5 Box Jumps 10 Air Squats 15 Cal Row...
One Day Closer to Death These 5 words made 2016 one of the most successful years of my life. Every morning I wake up and I reflect on the fact that I woke up one day closer to death. That day could be today, 8 years,...
PSKC CrossFit - CrossFitWeightlifting1: Metcon (Weight)Alternating 12 minute EMOM (6 sets of each of the following) A) 3 x Overhead Squats (pick a challenging weight and stay there) B) 8 x Box Jumps (go one step higher than you normally do in a workout if...