PSKC CrossFit - Men at Work1: 1 x Push Press + 2 Push Jerks + 1 Split JerkWithout setting the bar down perform: 1 x Push Press + 2 Push Jerks + 1 Split JerkWeightliftingSlightly Faster Weightlifting2: Metcon (No Measure)Partner up - 4 Minutes at...
PSKC CrossFit - UNLOADEDMetcon (No Measure)Work & Hold :30W/:30H x4 1- DU's/Single --- Rock Hold 2- Flutter Kick----Hollow Hold 3-Jumping Lunges---Air Squat Hold 4- Sled Push---Plank...
PSKC CrossFit - CrossFitWeightliftingComplex of Power Clean - Squat Clean (Work up to Heavy Rep of Complex)Perform 1 x power clean then 1 x squat clean without letting go of barMetconMetcon (AMRAP - Reps)3 Rounds 4 min running clock 2 min rest between 400m run 15 Burpee over bar Remaining...
PSKC CrossFit - CrossFitMetconTeams of 3 - 40 min running clockA: Metcon (Weight)10 min to establish 1RM Front SquatScore is combined total front squat weightB: Metcon (AMRAP - Rounds and Reps)30 min AMRAP 5 Front Squats (225/135) 30 DUs 200m SprintYou go/ I go style - 1 working...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)TEAMS OF 2 (Split reps as needed) 100 – 80 – 60 – 40 – 20 Cal Row Burpees...
PSKC CrossFit - CrossFit...
PSKC CrossFit - CrossFitWeightliftingSnatch (Work up to a heavy single squat snatch)If beginner, can do Power Snatch + OHSMetconMetcon (Time)3 Rds For Time * 250m Row * 12 Squat Snatches (65/45) * 8 HSPUMOD1: (45/35), push-ups MOD2: (PVC), inclined push-ups...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds)EMOM 20 Min 1: 5x Push Up 10x Wall Ball Min 2: 10x Air Squats 100 M Run...
PSKC CrossFit - CrossFitGymnasticsPull-ups (Max set unbroken pull-ups. Then 5 X 70% of max. )Advanced do max set of unbroken strict pull-ups or muscle ups. Then 5 X 70% like above.MetconMetcon (AMRAP - Reps)20 min EMOM Min 1 - Max TTB Min 2 - Max Box Jumps...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)21-15-9 KB Snatch Cal Row Straight into 21-15-9 Burpee Box Jumps Sit ups...