30 Nov Coach’s Choice
PSKC CrossFit - CrossFitBegging for mercy probably won't help....
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29 Nov Hump Day
PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)3 Rounds x 5 Min 5 Min 3-6-9-12-15...
29 Nov SAY IT WITH YOUR CHEST
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....
28 Nov Hey.. Wanna see my snatch?
PSKC CrossFit - CrossFitWeightlifting1 Hang Snatch + 1 Power Snatch + 1 Full SnatchWork up to a heavy complexMetconMetcon (Time)8 RFT12 Wall Balls (20/14) (14/10) 5 Snatches (115/80) (100/70) (85/55) 10 Russian KBS (53/35) (44/26) (35/18)...
28 Nov Workin’ off the Turkey!
PSKC CrossFit - UNLOADEDMetconMetcon (Time)3-6-9-12-15-18-15-12-9-6-3 Cals Row Box Jump/Step Up Plate G2O...
27 Nov Turkey Legs
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...
27 Nov Countdown to Christmas
PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)Work/ Hold/Rest :20w/:20H/:20r x 5 1- Flutter Kicks/Hollow Hold 2- Jump Rope/Rock Hold 3- Jumping Squat/ Squat Hold 4- Bear Crawl/Plank...
26 Nov Bibles & Burpees
PSKC CrossFit - CrossFitMetcon (Time)Partner Up 10 RFT (EACH) 250m Row 10x Burpees -rower must always be occupied-...
24 Nov Black Friday!!
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Work 400m Run 200 x Goblet Thruster 150 x Cal Row 100 x Burpees 50 x American Swing 400m Run...
24 Nov BLACK FRIDAY
PSKC CrossFit - CrossFitMetconMetcon (Time)4 RFT Partner Style - Split reps 400 M Run (Together) 50 Goblet Squat (53/35) (44/26) (26/18) 50 KB Swing (Same weight) 50 Burpees...
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