PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Circuit Monday :40w/:20r x 8 1-Goblet Squat (53/35) 2-Plank 3- Alt Lunges (53/35) 4- Ring dips/Bench Dips Use 20 sec rest to move to the next station. 2 min rest at halftime (after round 4)...
PSKC CrossFit - CrossFitWeightlifting1: Front Squat (1RM)Establish your training maxMetcon2: Metcon (Time)10 Rounds for time of: - 10 Air Squats - 10 Pull Ups (jumping if needed) - 10 Lunges (5 each side)...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Style For time: 1 person working at a time Both partners complete all reps Runs performed together 20 Cal Row 16 Burpees 400m Run 20 Cal Ski 16 Burpees 400m Run 20 Goblet Squat (53/35) 16 Burpees 400m Run 20 Dbl KB Push Press (53/35) 16 Burpees 400m Run...
PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Up!! For time: 1 working at a time Both partners complete all reps Run together 20 x Deadlift (255/175) 16 x Burpees 400m Run 20 x Power Clean (155/105) 16 x Burpees 400m Run 20 x Front Squat (155/105) 16 x Burpees 400m Run 20 x S2O (155/105) 16 x Burpees 400m Run...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)21 min EMOM 1- 12 x KB Snatch (6/6) (53/35) 2- 16 x Goblet Squat 3- 20 x Sit UpsMod 1 21 min EMOM 1- 12 x KB Snatch (6/6) (44/26) 2- 16 x Goblet Squat 3- 20 x Sit Ups Mod 2 21 min EMOM 1- 10 x KB...
PSKC CrossFit - CrossFitMetconMetcon (No Measure)21 min EMOM 1- 12 x KB Snatch (6/6) (53/35) 2- 16 x Goblet Squat 3- 20 x Sit UpsMod 1 21 min EMOM 1- 12 x KB Snatch (6/6) (44/26) 2- 16 x Goblet Squat 3- 20 x Sit Ups Mod 2 21 min EMOM 1- 10 x KB...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)3 rounds 4 min per round 1 min rest between stations 5 x T2B/ K2E/Sit Ups 10 x Pull Ups/Ring Rows 15 x WB (20/14) 20 x Russian KB Swing (53/35)...
PSKC CrossFit - CrossFitWeightliftingBench Press (4 x 4 @ 70%)Between sets: 5 Strict Pull Ups 10 Push Ups *Add weight if necessary*MetconMetcon (AMRAP - Rounds and Reps)3 x 4 min AMRAP 1 min rest b/t rounds -Start next round where you ended, score is total rounds/reps at end 5 x T2B 10...
PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)8 min AMRAP (2-4-6-8-10…) Wall balls Pull Up/Ring rows 2 min rest 8 min AMRAP (2-4-6-8-10…) Single KB Thruster (53/35) Sit ups 2 min rest 8 min AMRAP (2-4-6-8-10...
PSKC CrossFit - CrossFitMetconMetcon (Time)16.5 ReTest For Time: 21-18-15-12-9-6-3 Thruster (95/65) Bar facing BurpeesMod 65/45...