PSKC CrossFit - CrossFitBack Squat (Find New 1 rep Max)Warm-up1:30 Slow Bike or Row 2 Rounds of 3x Samson Stretch each side+ 10x Sit-Ups + 15 PVC OHS 1:00 Moderate Bike or Row 5 Good Mornings 5 Back Squats 5 Elbow Rotations Into… :30s Fast Bike or Row 5 Front Squats 5 Stiff-Legged Deadlifts 5 Thrusters all...
PSKC CrossFit - CrossFit...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)25 Days of Christmas 25 x Cals Row 25 x Hand Release Push Ups 25 x Ring Dips/Bench Dips 25 x I’ll let you pick :) 25 x Sit Ups 25 x T2B /K2C 25 x Mountain Climbers (each leg) 25 x Alternating Swings 53/35) 25 x Snatches (53/35)...
PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Up! You go, I go 140 Calorie Row 120 Deadlifts (135/95) (105/75) (95/65) 100 American KBS (53/35) (44/26) (35/18) 80 Power Cleans 60 T2B (K2E) (T2R) 40 Goblet Squats 20 Burpee Pull-Ups...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Coach has a surprise...
PSKC CrossFit - CrossFitBegging for mercy probably won't help....
PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)3 Rounds x 5 Min 5 Min 3-6-9-12-15...
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....
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)...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)3-6-9-12-15-18-15-12-9-6-3 Cals Row Box Jump/Step Up Plate G2O...