PSKC CrossFit - UNLOADEDMetconSKILL5 X 2 DB KB Deadlift (Increasing weight each set) **Max Set of Pull-ups in between each set of Deadlifts (Banded, Kipping, Butterfly or Strict…use this time to work on your weakness)Metcon (Time)5 Rounds "Cindy" 5 Pullups 10 Pushups 15 Airsquats -Rest 1 Minute- 3 Rounds DB KB "DT" 12...
PSKC CrossFit - CrossFitWeightliftingDeadlift (Establish 1RM)MetconMetcon (Time)5 rounds for time 3 x Clean & Jerk (185/125) (155/105) (95/65) 2 x rounds of "Cindy" (5 pullups/10 pushups/15 air squats)...
PSKC CrossFit - CrossFitMetconMetcon (Time)Ladder 10 to 1 Back Squat (225/155) (155/105) (135/95) **10 Burpee penalty if you break the Back Squats. Ladder by 2 20 to 2 of Toes to Bar/ Knees to Elbows...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Barbara w/ Cash 200m Cash In 5 RFT 20 x Pull Ups 30 x Push Ups 40 x Sit Ups 50 x Squats -:90 Rest- 200m Cash Out ***1 Person working at a time*** ***Split Reps as needed**** ***Must take 3 min rest***...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)METCON: 5 rounds of :40w/:20r 1: Russian Swings (53/35) (44/26) (35/18) 2: Air Squats 3: Box Jumps 4: Mountain Climbers 5: SlamballRest 1:00 in between rounds....
PSKC CrossFit - UNLOADEDMetconMetcon (Time)5 RFT 10 x Dbl KB Clean (53/35) 15 x Sit Ups 20 x Wall Balls (20/14)...
PSKC CrossFit - CrossFitWeightliftingPower Clean ((1RM))MetconMetcon (Time)5 rounds for time 10 power cleans (135/95) ( 115/75) ( 95/55) 15 sit ups 20 wall balls (20/14)...
PSKC CrossFit - CrossFitWeightliftingPush JerkPush Jerk (5x3) Perform 3 Strict Pull Ups between each set.MetconMetcon (Time): For time 9 -15-21 Push Jerk (155/105) ( 135/95) (115/75) Chest to Bar / Pull Ups / Ring Rows...
PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)6 Min AMRAP 10 x Pull Up/Ring Row 10 x Push Up 6 Min AMRAP 10 x Cal Ski/Airdyne 2 x Turf Farmers Carry (70/53) 6 Min AMRAP 10 x KB Push Press (total)(53/35) 10 x Am KB Swing...
PSKC CrossFit - CrossFitWeightliftingDouble Kettlebell Curtis Ps (2RM)MetconMetcon (AMRAP - Rounds and Reps)12 Min AMRAP 7 DBK Curtis Ps (53/35) (44/26) (35/18) 14 Burpees 28 Double Unders or 84 singles...