03 Oct SQUAT SQUAT SQUAT !!
PSKC CrossFit - CrossFitWeightliftingBack Squat (1 RM)MetconMetcon (AMRAP - Rounds and Reps)12 min AMRAP of 200m Run 10 OH lunges each leg (95/65 75/55 or no weight) 10 Slamballs...
PSKC CrossFit - CrossFitWeightliftingBack Squat (1 RM)MetconMetcon (AMRAP - Rounds and Reps)12 min AMRAP of 200m Run 10 OH lunges each leg (95/65 75/55 or no weight) 10 Slamballs...
PSKC CrossFit - UNLOADEDSKILLToes-To-BarMetconMetcon (AMRAP - Reps)TABATA 20w/10r x 8 Rounds - Circuit 1) Overhead Swings (53/35) (44/26) (35/18) 2) Alternating Lunges with KB or without 3) Toes 2 Bar or Situps 4) Air or Goblet Squats 5) Box Jumps ** Score is total amount of reps combined...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)With Partner Running clock… [0:00 – 10:00] AMRAP 200m Partner Plate Run (45/25) 10 toes to bar/Sit Ups 10 KB Push Press (53/35) [10:00 – 20:00] AMRAP 200m Partner Plate Run (45/25) 12 American KB swings (53/35) [20:00 – 30:00] AMRAP 200m Partner Plate Run (45/25) 10 KB Thruster (53/35) 5...
PSKC CrossFit - CrossFitMetconMetcon (Time)PARTNER UP: ANGIE-KAREN-GRACE COMPLETE 3 of the FAMOUS GIRL WORKOUTS. Partners can split the reps however they choose as long as the reps are completed. ANGIE: 100 pullups (jumping) 100 pushups (incline) 100 sit ups 100 air squats Right into: Karen: 150 Wallballs (20/14) (14/10) Right into: Grace: 30 Clean and Jerks (135/95)...
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PSKC CrossFit - CrossFitWeightliftingBench Press-work up to a heavy double https://www.youtube.com/watch?v=sss-zYhHpq0MetconMetcon (AMRAP - Reps)5 Rounds of Max Reps in 1 Minute: 1 Minute: Max Cal Ski 1 Minute: Double Unders (singles) 1 Minute: T2B (K2E) (T2R) 1 minute: Rest...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)6 Rounds 15 KB Swing (53/35) 10 Push Ups 200m SPRINT 1 Min Rest...
PSKC CrossFit - CrossFitWeightliftingFront Squat (5x3)-climbing setsAccessoryWeighted Step-ups (3x8 -each leg)**DOUBLE KB Front RackMetconMetcon (Time)-5 rounds for time- 5 Front Squat (155/105) (135/95) (95/65) 7 S2O (155/105) (135/95) (95/65) 9 Bar Over Burpees (burpees)...
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...