PSKC CrossFit - CrossFitMetconMetcon (No Measure)21 min EMOM 1- 12 x KB Snatch (6/6) (53/35) 2- 16 x Goblet Squat 3- 20 x Sit UpsMod 1 21 min EMOM 1- 12 x KB Snatch (6/6) (44/26) 2- 16 x Goblet Squat 3- 20 x Sit Ups Mod 2 21 min EMOM 1- 10 x KB...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)3 rounds 4 min per round 1 min rest between stations 5 x T2B/ K2E/Sit Ups 10 x Pull Ups/Ring Rows 15 x WB (20/14) 20 x Russian KB Swing (53/35)...
PSKC CrossFit - CrossFitWeightliftingBench Press (4 x 4 @ 70%)Between sets: 5 Strict Pull Ups 10 Push Ups *Add weight if necessary*MetconMetcon (AMRAP - Rounds and Reps)3 x 4 min AMRAP 1 min rest b/t rounds -Start next round where you ended, score is total rounds/reps at end 5 x T2B 10...
PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)8 min AMRAP (2-4-6-8-10…) Wall balls Pull Up/Ring rows 2 min rest 8 min AMRAP (2-4-6-8-10…) Single KB Thruster (53/35) Sit ups 2 min rest 8 min AMRAP (2-4-6-8-10...
PSKC CrossFit - CrossFitMetconMetcon (Time)16.5 ReTest For Time: 21-18-15-12-9-6-3 Thruster (95/65) Bar facing BurpeesMod 65/45...
PSKC CrossFit - CrossFitMetcon (Time)12 Days Of Christmas Partner Up- You go I go. No sharing of reps. 1. DL (275/185) 2. KB Snatch - 1 ea (53/35) 3. HSPU (scale 1 wall walk) 4. Pull-ups 5. Box Jumps (24/20) 6. TTB 7. Burpee 8. Push-ups 9. Air Squats 10. Wall Ball Shots 11. Sit-Ups 12. KB Thrusters...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)“12 Days Of Christmas” 1. American KB Swing (53/35) 2. KB Clean - Total (53/35) 3. KB Snatch - Total (53/35) 4. Pull-ups/Ring Row 5. Box Jumps (24/20) 6. TTB/K2E/Sit Ups 7. Burpee 8. Push-ups 9. Air squats 10. Wall Ball 11. WB Side to Side Slams 12. Single KB Thruster (53/35) Performed like...
PSKC CrossFit - CrossFitSKILL20 min to review and practice Double UndersMetconMetcon (Time)"FROSTY" 3 Rds for time * 200m run * 50 DUs * 16 American Swings (53/35)MOD1: 100 single unders, (44/26) MOD2: 100 Single unders, (35/18)...
PSKC CrossFit - CrossFitWeightliftingClean and Jerk (Work up to a heavy single)MetconMetcon (AMRAP - Reps)3 min AMRAP * 3 Power Cleans, 3 Front Squats, 3 STO (135/95) * Rest 3 min 3 min AMRAP * 3 Power Cleans, 3 Front Squats, 3 STO (155/105) * Rest 3 min 3 min AMRAP *...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)"Santa's Reindeer" Partner Up with your Favorite Secret Santa Friend! Split Reps as needed, 1 working at a time! 9 Reindeer Rounds 9x Cal Row/Ski/Airdyne 9x Slamball 9x Push Ups 9x Wall Ball Sit Up Passes (9 passes between partner) 9x Goblet Squats 9x Lunges Each Leg 9x Burpees 9x Pull Ups/Ring...