PSKC CrossFit - UNLOADEDWarm-upWarm-up (No Measure)3 x 10 Burpees NFTMetconMetcon (5 Rounds for reps)20w / 10r x 8 ** Stay at the same station for 8 Rounds; Rest 1 minute between movements. •Ring Rows •Jump Rope •Overhead Swings •Burpees •Lunges...
PSKC CrossFit - CrossFitWeightliftingSplit Jerk (work up to 1RM)MetconMetcon (Time)3 rounds 400m run 20 X hang clean 95/65 20 X push press 95/65 mod 1: 75/55 mod: 65/45...
PSKC CrossFit - UNLOADEDSKILLWeighted Pushups (5-4-3-2-1)MetconMetcon (Time)20-18-16-12-10-8-6-4-2 Burpees 200m Run Between Each Set of Burpees ** You'll be happy to know you ran a mile by the time you complete this workout :-)...
PSKC CrossFit - CrossFitMetconMetcon (Time)Partner up Farmer's Carry 400m 53/35 (switching off as needed) immediately into: You Go / I Go 200m row 5 x burpee over rower 10 rounds per person Minimum pace goals = 1:40m 1:55f...
PSKC CrossFit - Men at WorkStrength Circuit (AMRAP - Rounds)30 Min Strength Circuit Hand over hand sled pulsl Stone Carry Trap Bar Carry Bench x 3 reps...
PSKC CrossFit - UNLOADEDSKILLGoblet Squat (5 x 5)Start with a light Kettlebell, working your way up to a heavy.MetconMetcon (AMRAP - Reps)20 Minute Partner AMRAP Partner 1 Runs 400m Run Partner 2 Accumulates as many Wallball as possible Then Switch places. **Score is total amount of Wallball Accumulated....
PSKC CrossFit - CrossFitWeightliftingBack Squat (work up to 1RM)MetconMetcon (AMRAP - Rounds and Reps)Death by BackSquat. Minute 1: 1 rep Minute 2: 2 reps Minute 3: 3 reps etc until you cannot complete the reps within the minute. Weight: 50% of your max...
PSKC CrossFit - UNLOADEDMetcon (Time)Partner Work Both partners complete all reps 50 x Burpees 40 x Wall Balls 30 x Lunges Each Leg 20 x Med Ball Sit Up Passes 10 x KB Clean & Press (53/35) each arm 400m run together 5x Air Squat EMOM...
PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 3// 1 working at a time 1 Teammate must stay on rower until 5000 meters are completed 5000m Row 100 Curtis Ps (135/95 95/65 65/45) 100 Burpees 100 Deadlifts (225/155 185/135 155/105) 100 Burpees 100 Goblet squats (70/53 53/35 35/18)...
PSKC CrossFit - CrossFitMetconMetcon (No Measure)Coaches Choice!...