Blog

PSKC CrossFit - CrossFitMetconMetcon (Time)Group into teams of 3 EVERYONE must complete 11 reps of each exercise. Running pieces are split between the group for a total of 2001m each time. 2001m Row 11 Box jumps (30″/24) [higher than normal] 11 Thrusters (135/95) [95/65] {75/55} 11 Chest to bar pull-ups 11...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Teams of 3 Everyone must complete 11 reps of each exercise. Rowing is split between the group for a total of 2001m each time. 2001m Row 11 Step Ups (30"/24) 11 KB Thrusters (53/35) (both hands on 1 bell) 11 C2B/PU/Ring Row 11 KB Clean (53/35) 11...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Day! For time: 1000 m Row 100 Medball Sit Ups 100 Air Squats 100 Pull Ups/Ring Rows **3 Burpee EMOM for ALL** *Teams can decide in what order to complete tasks*...

PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Up 400m Farmers Carry 53/35 40 x Deadlift 225/155 400m Farmers Carry 60 x T2B 400m Farmers Carry 80 x Hang Cleans 135/95 mod 1 - 185/125 mod 2 - 135/95*Farmers Carries are done together, 1 person must carry both bells. Trade off as needed. **Movements are done you...

PSKC CrossFit - CrossFitWeightliftingShoulder Press (establish training max for the cycle)This is NOT an all out effort. Simply work up until you reach a heavy single for the day. Save the PR attempt for 6 weeks from now.MetconMetcon (Time)5 Rounds 10 x Box Jumps 15 x Push...

PSKC CrossFit - CrossFitWeightliftingFront Squat (Establish Training Max)This is NOT an all out effort. A training max is a single heavy lift for the day to base our %s for the next cycle. Save the all out PR attempt for 6 weeks from now.MetconMetcon (Time)10...

Follow

Get every new post delivered to your Inbox

Join other followers: