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PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)5 Min AMRAP 1,2,3,4,etc Goblet Squat (53/35) Russian Swing (53/35) Weighted Lunge (each leg) (53/35) 2 Min Rest 5 Min AMRAP 1,2,3,4,etc Push Ups Jump Rope KB Push Press (each arm) (53/35) 2 Min Rest 5 Min AMRAP 1,2,3,4,etc Sit Ups Slamball Turf Sprint ***Score is the last round completed***...

PSKC CrossFit - CrossFitWeightliftingFront Squat (4X4 @ 70%)AccessoryFront rack step-back lunges * 3 X 8 each leg - increasing weightMetconMetcon (AMRAP - Reps)EMOM for 9 min (3rds total) - 7 back squat (225/155) - 10 burpees - 40 double undersMOD1: back squats (185/115) ...

PSKC CrossFit - CrossFitMetcon (Time)Partner Up, Split reps ups as needed. Each Station must be complete before you can move on to the next. 1) 50-40-30-20-10 Rower/Ski (cals) Push-Ups 2) 50-40-30-20-10 Ground 2 Overhead (115/75) ...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)-Partner Friday! - Split Reps as needed **Every 3 Min pair must complete 5 Burpees*** 60 Cal Row 60 Box Jumps (24/20) 60 Wall Balls (20/14) 60 Partner Med-Ball Sit Ups (20/14) 60 Wall Balls (20/14) 60 Box Jumps (24/20) 60 Cal Row...

PSKC CrossFit - Liftmore (Olympic Lifting)1: Behind The Neck Jerk (5 x 1+1)Complete 1 BTN jerk + 1 jerk from the front then return the weight.2: Back Squat (See below:)Week 1 of Wendler 5/3/1 65% x 5 75% x 5 85% x 5+3: Dimel Deadlift (3 x 20)Start...

PSKC CrossFit - CrossFitMetcon (AMRAP - Reps)Partner Up - There will be 5 Stations, each station is 60 seconds of work. You will rest 1 min after all 5 stations (round) is complete. You will perform this for 6 rounds. At each station...

PSKC CrossFit - CrossFitBench Press (5 x 5 @60% - Last set ME)Whats your Bench BRO?Accessory3 x Max Effort Strict Pull/Chin UpMetcon (AMRAP - Reps)4 x 2 minute rounds 1 min. rest between each round. Within two minutes complete 15 reps of deadlift, remaining time get as...

PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)30w/30h/30r ×4 @ each station 1 Min rest after each station 1-Turf Sprints/ KB Rack Hold (53/35)/ Rest 2-Target Burpee/ Dead Hang/ Rest 3-KB Thruster (53/35)/ Wall Sit/ Rest 4-Flutter Kick/ Hollow Hold/ Rest Score is average reps from 4 rounds, at each station. (Ex:...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Snatch Grip Push Press + OHS + Sotts Presses (5 Sets)Perform 1 Push Presses + 2 OHS + 3 Sotts Presses Climb in weight and work up to a "heavy" set.Weightlifting2: Snatch from the Blocks (See below:)Set the blocks so...

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