PSKC CrossFit - CrossFitWeightliftingBack Squat (max reps at your bodyweight)Intermediate: 75% BW Beginner: 50% BW Goal is to go ALL OUT, no more than 3 seconds rest at the top. Shoot for minimum of 20 reps.MetconMetcon (Time)Teams of 3: Push Press x 135 (135/95) Backsquat x 135 (135/95) Intermediate:...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)30-20-10 Overhead Plate Lunges (45/25) (each leg) Burpees Russian Swing (53/35) Weighted Sit Ups (45/25)...
PSKC CrossFit - CrossFitMetconMetcon (Time)Team of 4 Relays: 5 rounds for time 1:00 rest at the end of every round -Score is total time to complete Station 1: 5 x burpee box jump Station 2: 100m Skierg Station 3: 5 x deadlift 275/185 Station 4: 150m row*All athletes starts at the same...
PSKC CrossFit - CrossFitVideo demo of the 11.3 https://www.youtube.com/watch?v=UznaLYllaXwWeightliftingSquat Clean and Jerk (Work up to a heavy single for the day. )We are going to spend a good amount of time refining our technique in this movement. After that we build up weight, only move...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 70 x Ovhd Swing (53/35) 60 x Wall Balls (20/14) 50/40 x Cal Row 40 x Hand Rel. Push Up...
PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 4// For time// 1 teammate working on row or ski/ 2 working on workout/ 1 rest 5k Row/Ski 10 Wall walks 150 Front Rack Lunges ( 95/65 75/55 55/35)-total 100 DKB Clean and Press (53/35 44/26 35/18 ) 75...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)3 Person teams! 30 Min Workout A: AMRAP 100 x Wall Balls (20/14) 80 x Box Jump/Step Up 60 x Cal Row/Ski 40 x Plate G2O (35/25) B: 6 Min x Burpees *1 Person begins Burpees. They work to get as many Burpees as they...
PSKC CrossFit - CrossFit...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Maybe you do...
This Saturday we are proud to host a partner competition that benefits our good friends at Team SAR. Each heat will be ran cannonball style, meaning once the heat starts you will go straight through until the heat is finished. Each heat will have 4 events...