PSKC CrossFit - CrossFitSKILLKB Snatch-work up to a max for each armMetconMetcon (No Measure)TABATA 20w/10r x 8 (stay on same station for all 8 rounds then switch. 90 sec rest between stations.) 1. Russian Swings (53/35) (44/26) (35/18) 2. Alternating Jumping Lunges 3. Alternating KB Snatches (53/35) (44/26)...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)5 Rounds :40w/:20r Circuit KB Deadlift (70/53) Box Jumps (24/20) Turf Suicides Flutter Kicks...
PSKC CrossFit - CrossFitWeightliftingDeadlift (5x3)-climbing setsAccessoryDimel Deadlift (3x12 @50% of 1 rep max)Start at the top and lower the bar to just below the knee while shifting weight back to the heels. Explode back up powerfully and repeat.MetconMetcon (AMRAP - Rounds and Reps)10 Minute AMRAP: 200...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)30 MIN Partner AMRAP Split Reps b/t Partners 10 Sprint Length of Building 20 Slamball 30 Burpees 40 Wall Balls 50 American KB Swing (53/35) 60 Cal Row 50 American KB Swing (53/35) 40 Wall Balls 30 Burpees 20 Slamball 10 Sprint Length of Building **If finished once within 30...
PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)30 Minute Partner AMRAP Partner A runs one 400M Partner B does AMRAP Hang Power Cleans + Jerks until A gets back. (155/105) Rx (135/95) Mod2 (95/65) Mod1 Switch and repeat. Partner A runs 400M Partner B does AMRAP T2B Switch and repeat. Partner...
PSKC CrossFit - CrossFitSKILLDouble KB Thruster (5 x 3)Work up to a heavy tripleMetconMetcon (Time)12 Double KB Thrusters (62/44) Rx (53/35) Mod2 (44/26) Mod1 200m Run 10 Double KB Thrusters 200m Run 8 Double KB Thrusters 200m Run 6 Double KB Thrusters 200m Run 4 Double KB Thrusters 200m Run 2 Double KB Thrusters 200m...
PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)Round 1 10 Min 800m Run (1000m Row) AMRAP - 50 Mtn Climber Total 25 DU's/Single Jump Rope -2 Min Rest- Round 2 8 Min 400m Run (500m Row) AMRAP- 10...
PSKC CrossFit - CrossFitSKILLClean and Jerk (1 RM)MetconMetcon (Time)50 Air Squats / 5 Clean & Jerks (225/155) Rx (135/95) Mod2 (95/65) Mod1 40 Air Squats / 4 Clean & Jerks 30 Air Squats / 3 Clean & Jerks 20 Air Squats / 2 Clean & Jerks 10 Air Squats...
PSKC CrossFit - CrossFitGymnasticsT2B & HSPUT2B & Strict or Kipping HSPU Alternate between A & B A) 5-4-3-2-1 T2B B) 1-2-3-4-5 HSPUMetconMetcon (Time)21 - 15 - 9 Wallball - T2B - HSPU Rx (20/14) - Strict HSPU Mod2 (14/10) - K2E - Pushups Mod1 (14/10) - Situps - Incline Pushups...
PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)Partner Work/Rest P1-1st :30s/P2-2nd:30s x 5 Min 1 Min Rest b/t Stations Station 1 - Ski/Row x 5 Station 2- T2B/K2E/Sit Ups Station 3- Kneeling Side Slamballs Station 4- KB Push Press (53/35) Station 5- MedBall Wall Side Slams Score is round with lowest...