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PSKC CrossFit - UNLOADEDSKILLDouble KB Clean and Press (5 Sets of 5 Reps)MetconMetcon (Time)5 Rounds For Time Weak Arm: 9 KB Cleans (53/35) 9 KB Press (53/35) -Swing Switch Strong Arm: 9 KB Cleans (53/35) 9 KB Press (53/35) *200 M Run*...

PSKC CrossFit - CrossFitWeightliftingPower Snatch (Work up to heavy single)MetconWall Ball Vortex (Time)25 Burpees 25 Power Cleans (135/95) 25 Burpees *Every Minute on the Minute complete 7 x wall balls (20/14) until workout is complete.Mod 1 95/65 Mod 2 65/45...

PSKC CrossFit - CrossFitWeightliftingBack Squat (6 Sets x 1 Rep @ 90% )NO all out set!AccessoryOverhead Barbell Lunges (3 Sets x 8 Reps Each Leg)Increase weight each roundMetconMetcon (Time)3 Rounds 21 Goblet Squat (53/35) 15 Burpees 9 Deadlift 225/155Mod 1 3 Rounds 21 Goblet Squat (44/26) 15 Burpees ...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure):30W/ :30H/ :30R x 4 1 Min Rest between Stations 1- Squat Jumps/ Squat hold at the bottom 2- Mtn Climber/ Plank 3- Sit ups/ Hollow hold 4- Am. KB Swing (53/35)/ Dead Hang...

PSKC CrossFit - CrossFitMetcon (Time)With a partner complete: 100 cals on rower 100 Front Squat (135/95) 100 American KB Swings (70/53) 100 Bar Facing BurpeesMOD1: FS (115/75), kb (53/35) MOD2: FS (95/65), kb (35/18), regular burpees...

PSKC CrossFit - UNLOADEDWarm-upEvery 2 minutes for 12 Minutes, run 200mMetcon (Time)25 Burpees 25 Box Jumps (Steps ups) 25 Burpees **Every minute on the minute complete 7 x Wallball (20/14) (14/10)Metcon...

PSKC CrossFit - CrossFitWeightliftingBench Press (5X3 @ 80%)Accessory3X Max Effort Ring DipsMetconMetcon (Time)5rds for time 11 pushpress (95/65) 11 pull-ups 11 box jumps (24/20)MOD1: (75/55), jumping pull-ups, BJ (20/18) MOD2: (45/35), jumping pull-ups, step-ups (20/18)...

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