PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)Partner Friday P1 :30/P2 :30 x 5 Rounds 1- Burpees 2- Medball Wall Slams (20/14) 3- Mtn Climbers (both legs = 1) 4- Air Squats 5- Airdyne 6- Rest 1 Min Together!! ***Score is total # of reps completed by pair, each round***...
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Power Snatch + Hi Hang Snatch (1 Rep Every 90 Seconds x 6)Load bar to 75% of max snatchMore Weightlifting2: Overhead Squat (3 x 3 @ 75%)Slightly Faster Weightlifting3: Metcon (Weight)10 Minute EMOM A) 4 x Muscle Snatches B) 30 Seconds...
PSKC CrossFit - CrossFitDeadlift (Review • Work up to a moderate weight)Rankel (AMRAP - Rounds and Reps)20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)200m Run 30 Lunges (each leg) 30 Air Squats 200m Run 25 Lunges (each leg) 25 sit ups 200m Run 20 Lunges (each leg) 20 Air Squats 200m Run 15 Lunges (each leg) 15 sit ups 200m Run 10 Lunges (each leg) 10 Air Squats 200m Run 5 Lunges (each leg) 5 sit ups 200m Run...
PSKC CrossFit - CrossFitStrict Press (1 rep max)Metcon (AMRAP - Rounds and Reps)12 min AMRAP 12x Push Press (115/75) 12x Wal Balls (20/14) Mod 2 (95/65) (14/10) Mod 1 (65/45) (14/10)...
PSKC CrossFit - CrossFit1x power clean + hang clenahttps://youtu.be/wIB_X2N6020 Power Clean taught by Mark RippetoeMetcon (No Measure)Metcon 15 Minute EMOM 5 x 70% of 1 rep max power clean 50 x Double Unders 8 x (Each Hand) KB Snatches (53/35) Mod 2 60% of max 100 singles (44/26) Mod 1 50% of max 50 singles 6 each hand...
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: 2 Cleans + 1 Jerk from the Blocks (Heavy set)Complete at least 5 working sets. Setup the blocks so the bar is at the bottom of the knee.More Weightlifting2: Front Squat (Every 2:00 for 12:00 (7 total sets) 3...
PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)5 Stations for 5 Rounds - :90sec rest between rounds 30w/15r (to change stations) 1- American KB Swing (53/35) 2- DU's/Jump Rope 3- Wall Ball (20/14) 4- Slamball (30/20) 5- Battling Ropes Score is total number of reps per round...
PSKC CrossFit - CrossFitMetcon (Time)400 m Run 30 x Box Jumps (24/20) 30 x Air Squats 30 x Lunges (each leg) 200 m Run 40 x Box Jumps 40 x Air Squats 40 x Lunges (each leg) 400m Run 50 x Box Jumps 50 x Air Squats ...
PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)Groups of 3 4 x 6 min AMRAP 2 min rest between each station Stop Sign Sprint together- Carrying 30/20 Medball Ball can be dropped when back inside 1 person holding at all times 1 person working 1 person resting Switch as needed. When hold drops,...