24 Mar UNLOADED – 17.5
PSKC CrossFit - UNLOADEDMetcon (Time)17.5 UNLOADED STYLE 10 RFT 9 KB Thrusters (53/35) 35 Double Unders (70 Singles)...
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23 Mar Thursday
PSKC CrossFit - CrossFitMetconMetcon (Time)For time 21-18-15-12-9-6-3 Burpees Air Squats Push ups Weighted Sit-ups...
23 Mar UNLOADED – 3/23
PSKC CrossFit - UNLOADEDMetconMetcon (Time)FOR TIME: 21-18-15-12-9-6-3 Burpees Air Squats Push Ups Weighted Sit Ups...
22 Mar Wednesday
PSKC CrossFit - CrossFitWeightliftingBench Press (6x1 @ 90% (No all out set))AccessoryKettleBell Row3x12 each side Perform 5 Strict Pull ups in between setsMetconMetcon (Time)5 rounds for time 3 Strict presses (95/65) (75/55) (65/45) 6 Push Presses 9 Push Jerks 30 Double unders **3 burpees every time you set the bar...
22 Mar UNLOADED – 3/22
PSKC CrossFit - UNLOADEDWeightliftingWeighted Good Mornings (5x5 Increasing weight each set)MetconMetcon (Time)4 RFT 400 M Run 40X Wall Balls (20/14)...
21 Mar 03/21/17
PSKC CrossFit - CrossFitWeightliftingThruster (Work up to a heavy (Thruster Technique))MetconMetcon (Time)Teams of 3, only 1 working at a time 30 min time cap 100/75 Cal Row 75 Powers Cleans (135/95) (115/75) (95/65) 50 Bar over burpees 100/75 Cal Row 75 Deadlifts 50 Bar over Burpees 100/75Cal Row 75 Thrusters 50 Bar over Burpees...
21 Mar UNLOADED – 3/21
PSKC CrossFit - UNLOADEDMetconMetcon (Time)10 RFT PARTNER UP! 10X OH SWINGS (53/35) 10X BOX JUMPS 10X BURPEES P1 must complete entire round before P2 goes...
20 Mar UNLOADED – 3/20
PSKC CrossFit - UNLOADEDSKILLWeighted Pushups (3x Max Effort Reps)MetconMetcon (AMRAP - Reps):30 W / :30 H / :30R X4 [stay at same station] 1- Goblet Squat / Squat Hold (53/35) 2- Push Up / Plank 3- OH Alt Lunges / Wall Sit (35/25) 4- Sit Ups / Hollow Hold...
20 Mar Monday
PSKC CrossFit - CrossFitWeightliftingDeadlift (6x1 (@90%) )No all out setAccessoryBack Squat (3x10 @60%)Lunges up and down the turf in between setsMetconMetcon (Time)Metcon: This Workout was programmed on 10/14/13 5 rounds for time 10 OH Swings 53/35 10 KB Snatch (5 each arm) 10 Gob Squats 10 T2B ** Cash out...
17 Mar 03/18/2016
PSKC CrossFit - CrossFitCrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsCrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55...
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