PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)30w / 15r x 5 (Circuit Through) 1.) Double Unders or Singles 2.) Alternating Double KB Front Rack lunges (53/35)(44/26)(35/18) 3.) T2B / K2E / Situps 4.) Slamball (30/20) (20/10) 5.) 1 Minute Rest...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)1 MINUTE MAX REP TORTURE x 4 Rounds 1.) Plate Push 2.) Airsquats 3.) Russian Swings (53/35) (44/26)(35/18) 4.) Box Jumps 5.) Rest...
PSKC CrossFit - CrossFitWeightliftingPush Press (5 x 5 @ 60%)**Last set is all outAccessoryPull-ups (3 x Max Effort)MetconMetcon (Time)Partner DT 10 Rounds For Time 12 Deadlift (155/105) (135/95) (95/65) 9 Hang Clean 6 Push Jerk **Each partner completes full round before the next partner goes, split the total number of...
PSKC CrossFit - UNLOADEDSKILLPull-upsMetconMetcon (Time)3 Rounds For Time: 12/10 Calorie Row 15 Double KB Thrusters (53/35)(44/26)(35/18) 12 Pull-ups / Jumping Pull-ups / Ring Rows...
PSKC CrossFit - CrossFitGymnasticsPull-upsTaking some time to work on new skills and brush up on the technique of our old skills.MetconMetcon (AMRAP - Rounds and Reps)12 Minute AMRAP 200m Run or 250m Row/Ski 21 Overhead Swings (53/35)(44/26)(35/18) 12 Pull-ups...
PSKC CrossFit - Men at WorkBox Squat with SSB (Work up to 3 rep max)...
PSKC CrossFit - UNLOADEDWarm-upMetcon (No Measure)Partner Up; You go, I go. 3 Rounds: 200m Row/Ski 10 Airsquats 10 Jumping JacksWeightliftingGood Mornings (4 x 12)MetconMetcon (AMRAP - Rounds and Reps)7 Minute AMRAP 7 Burpees 7 Overhead Swings (70/53)(53/35)(44/26)...
PSKC CrossFit - CrossFitWeightliftingFront Squat (5 x 5 @ 60%)**Last set is all outAccessoryWeighted Step-ups (3 x 10 Each leg)MetconMetcon (Time)21-15-9 Birthday Box Jumps & Birthday Thrusters (95/65) (75/55) (55/35) with a 3 Burpee EMOM...
PSKC CrossFit - Beast ProgramWeightlifting1: Power Snatch (Technique Review)Work up to a moderate weight without losing form.EMOM - Every Minute on the Minute2: Overhead Squat (Every 2 Minutes, complete 10 OH Squats)Rx weight for the open is typically 95/65.Metcon3: Metcon (Time)3 RFT - 10 box jumps...
PSKC CrossFit - CrossFitMetcon1: Metcon (Time)Teams of 3: 1 working at time. 2K Row 225 x Wall Ball (20/14) 2K Row 90 x Burpee to T2BBurpee to T2B: Do a burpee, jump to bar and knock out a T2B...