PSKC CrossFit - CrossFitStrength Circuit1: Metcon (Weight)4 Rounds (not for time) - HEAVY prowler push length of turf and back (yes, use both the high and low handles each time) - 8 good mornings (http://youtu.be/tMEpKX7Rnlw) - 12 weighted situps (ab mat or GHD)Score is top sled weight. (prowler...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)9/11 Memorial 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...
PSKC CrossFit - CrossFitMetcon1: Metcon (Time)Group into teams of 3 EVERYONE must complete 11 reps of each exercise. Rowing 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...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Up!! 20 Rounds 5 Push Ups 5 Sit Ups 5 Burpees 5 Air Squats Split reps any way needed!! 30 Min Time Cap...
PSKC CrossFit - CrossFitMetconMetcon (Time)FUNDAY FRIDAY Partner Workout: One working at a time, switch as needed. Accumulate as many reps as possible in each timed set. 0-3 Min - Deadlift (185/125) 3-6 Min - Bar Facing Burpees 6-8 Min - Wall Balls (20/14) **Surprise Ending** ...
PSKC CrossFit - CrossFitSKILLTurkish Get Up (15-20 Min to work on Skill)https://www.youtube.com/watch?v=GdAXt7YyGe0MetconMetcon (Time)4 RFT 400m Run 10 x KB Snatch (total) (53/35) 15 x Russian Swing (53/35) 20 x Goblet Squat (53/35)Mod 1: 400m (44/26) Mod 2: 200m 35/18)...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)21 Min EMOM 1st - 10 Burpees 2nd - 15 Wall Balls (20/14) 3rd - 10 CalsModification 7 Burpees 10 Wall Balls 7 Cals...
PSKC CrossFit - CrossFitWeightliftingStrict Press (4 x 4 @ 70%)SKILLPull-ups (4 x Max Reps)Switch grip style each setMetconMetcon (Time)4 RFT 30 DU's 15 T2B 10 Push UpsMod 1: 90 Singles 15 K2E 10 Elevated Push Ups Mod 2: 60 Single 15 Sit Ups 10 Elevated Push Ups...
PSKC CrossFit - CrossFitWeightliftingPaused Front Squat (5 x 3 - Increasing weight each round)Athlete can choose FRONT or BACK Pause SquatSKILLWeighted Step-ups (3 x 8 (Each Leg))KB or BarbellMetconMetcon (AMRAP - Rounds and Reps)10 Min AMRAP 1 Burpee, 1 Front Squat (95/65) 2 Burpee, 2 Front Squat 3...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)Partner Work for Labor Day 20 Min AMRAP 5 x KB Push Press (each arm) (53/35) 10 x Russian KB Swing (53/35) 10 x Box Jumps (24/20) One partner completes reps, while other partner holds plank position. Switch positions & p2 completes reps...