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PSKC CrossFit - CrossFitWeightliftingBench Press (6x1 @ 90% )No all out setAccessoryPull-ups (5-4-3-2-1)Strict, use a band or add weight as deemed necessaryMetcon ()Metcon (Time)6 RFT 12 Bench Press (105/75) (95/65) (85/55) 15 Ab Mat Sit-UpsThe idea of this workout is to focus on speed and being explosive....

PSKC CrossFit - CrossFitWeightliftingBack Squat (6x1 @ 90% 1RM)No all out setEccentric Lateral Step Downs (3x10 each leg)https://www.youtube.com/watch?v=ew9c009-UaA Slow, controlled, heel barely touches ground. To increase difficulty, add weight with a single kettlebellMetconMetcon (AMRAP - Rounds and Reps)12 Min AMRAP3, 6, 9, 12, 15, 18.. Squat Cleans...

PSKC CrossFit - CrossFitMetconMetcon (1 Rounds for calories)Team of 3 1st Course 10 min EST Max Cal RowMetcon (AMRAP - Reps)2nd Course 10 min Max Wall Ball w/ 100 M Run **P1 & 2 work on wall balls while P3 runs 100M**Metcon (Weight)3rd Course 10 min EST Max Front Squat...

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