PSKC CrossFit - CrossFitSpeed1200m Relay Run for Time Teams of 4 Each Member of the Team will Run 400mMetcon (No Measure)30w/30h/30r Circuit x 4 1 Min. Rest After a Complete Circuit SlamBall/Rock Hold/Rest Mtn. Climbers/Plank/Hold Double KB Cleans(53/35)/Rack Hold/Rest Air squat/Wall Sit/Rest MOD 2 SlamBall/OverHead Hold/Rest Mtn. Climbers/Plank/Hold Double KB Cleans(44/26)/Rack Hold/Rest Air squat/Wall Sit/Rest MOD 1 SlamBall/OverHead Hold/Rest Mtn....
PSKC CrossFit - CrossFitPush Press (4x4 @70% -last set all out)Pull-ups (3 x Max Effort)Metcon (Calories)15 Min AMCAP Teams of 3 Will Row As Many Calories As Possible. Switch Rowing as Needed....
PSKC CrossFit - UNLOADEDMetconMetcon (Time)21-15-9 400m Run 21 (total) x KB Push Press (53/35) 21 x KB Goblet Squat (53/35) 400 m Run 15 x KB Push Press (53/35) 15 x KB Goblet Squat (53/35) 400 m Run 9 x KB Push Press (53/35) 9 x Goblet Squat (53/35)...
PSKC CrossFit - Liftmore (Olympic Lifting)Muy SnatchitasSKILL1: Heaving Snatch Balance (Work up to a Heavy single.)No more than two (2) misses allowed. Perform at least 6 sets.Weightlifting2: 3 Position Snatch (Work up to a heavy set of the complex.)1 x high-hang 1 x low hang 1...
PSKC CrossFit - CrossFitHang Clean (2 Rep Max)Metcon (Time)Ascending Ladder 1-10 Target Burpees Descending Ladder Hang Cleans 10-1(135/95) Ex. 1 - 10 2 - 9 3 - 8 etc...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)30w/30h/30r x 4 1) Slamball/ Overhead Hold 2) Airdyne/Wall Sit 3) Push Ups/ Plank 4) V-Ups/Hollow Hold...
PSKC CrossFit - CrossFitWeightliftingBack Squat (4 x 4 @70% - last set all out)https://youtu.be/5vu3eG5zWasAccessoryGood Mornings (3 x 8)MetconMetcon (AMRAP - Reps)10:00 AMRAP 5 x Front Squats (115/85) 5 x C2B Pullups 10 x Front Squats 10 x C2B Pullups 15 15 etc...
Starting Monday we're introducing a new system of modified workouts. We're going to implement a modified system and give you guys 2 options to choose from when you cannot do the workout as prescribed (Rx'd). We've been very fortunate to gain several new members in the...
PSKC CrossFit - CrossFitMetconTeams of 4 - Split into 2 pairsMetcon (Time)Pair A Completes: * 50 pull-ups * 50 thrusters (115/95) * 50 cal row * Run 800 as a team * 30 burpee to plate * 30 deadlift (225/165) * 30 kb GTO (53/35) At the same time, Pair B completes * 50...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)15 Minutes Increasing reps each round 200m Run 5 Burpees 7 Air Squats 200m Run 6 Burpees 8 Air Squats 200m Run 7 Burpees 9 Air Squats 200m Run 8 Burpees 10 Air Squats Etc… Continue increasing for 15 Min...