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PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)1200m Run **Stop at 100m, complete 10 Air Squats (Fire Hydrant), Run another 100m complete 10 Air Squats (Community Action), Run on to Swayze, on the return stop at the same locations to complete the 10 Air Squats.MetconMetcon (4 Rounds for...

PSKC CrossFit - CrossFitWeightliftingSplit Jerk (4 x 4 @ 70%)MetconDanny (AMRAP - Rounds and Reps)20 minute AMRAP of: 30 Box Jump, 24" 20 Push Press, 115# 30 Pull-upsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.To...

PSKC CrossFit - UNLOADEDSKILLKB Snatch (5-4-3-2-1 Each Arm (Start Light, Work Up to a Heav)MetconMetcon (Time)400m Run Cash In Then: 20-18-16-14-12-10-8-6-4-2 (split the reps between both arms) KB Snatch (53/35) (44/26) (35/18) Lunges w/ KB (front rack) 400m Run Cash Out...

PSKC CrossFit - CrossFitSKILLHSPUReview HSPU then: 5-4-3-2-1 HSPU & POWER CLEANS **Start with a light PC, working your way up to the weight you will use in the workout. To brush up HSPU progresssions: www.gymnasticswod.com/content/kipping-handstand-push-progreMetcon (Time)“Holleyman”, Partner Style (Partner A completes 1 full round before Partner 2 goes) 30 RFT 5...

PSKC CrossFit - UNLOADEDSKILLKettlebell Complex (5 x 3)KB Complex (Work up to a heavy) Dbl KB Clean, Front Squat & PressMetconMetcon (4 Rounds for reps)30w / 30h / 30r x 4 (Circuit through) • Box Jumps / Hold at the Bottom of the Squat • Dbl KB Push...

PSKC CrossFit - CrossFitWeightliftingBack Squat (4 x 4 @ 70%)**Last set is all outAccessoryWeighted Step-ups (3 x 8 Each leg)MetconMetcon (Time)5 RFT 12 V-Ups 6 Burpee Box Jump Overs (30/24) (24/20) 3 Bar Muscle Ups (6 Chest 2 Bar) (9 Pull-ups)...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)3 Person Teams 800m Cash In Once returned: Emom 3 Burpees for everyone As fast as possible, 1 working at a time, complete: 100 xGoblet Squat (53/35) 75 x Overhead Swing (53/35) 50 x Box Jumps 800m Cash Out...

PSKC CrossFit - CrossFitMetcon1: Metcon (Time)Teams of 3: 400m Weighted Run (45/25) - 125 Pull-Ups 400m Weighted Run (45/25) - 100 Calorie Row 400m Weighted Run (45/25) - 75 Front Squats (155/105) [135/95] {95/65} 400m Weighted Run (45/25) - 50 Push Press (155/105) [135/95] {95/65}1 Person works at a...

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