PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)Tic Tac Toe TuesdayMetconMetcon (Time)Teams of 3 (1 working at time, split reps as needed) 3 RFT 30 x Pullups 45 x Russian KB Swings (53/35) 60 x Situps 75 x Lunges **Mod 2: 30 x Jumping Pullups 45 x Russian KB Swings (44/26) 60 x Situps 75 x Lunges **Mod...
PSKC CrossFit - UNLOADEDMetcon (5 Rounds for reps)Work/Hold/Rest! :20w/:20h/:20r x 4 1- Push Ups/Plank 2- Skierg/ KB Rack Hold 3- KB Push Press/ Overhead Hold 4- Suicides/ Hollow Hold 5- Goblet Squat/Wall Sit Score is round with lowest number of "work" reps for each station...
PSKC CrossFit - CrossFitGymnasticsHandstand Push-ups (10-8-6-4-2)Work on HSPU & Progressions; Strict, Kipping, Wall Walks, etc. Brush up on your efficiency, check out this video: https://www.youtube.com/watch?v=YdBSefJNbB8MetconMetcon (AMRAP - Reps)(4) 2 Minute AMRAPS with 1 Minute rest in between; Score will be total amount of reps completed of Air...
PSKC CrossFit - UNLOADEDMetcon (No Measure)4 x 8 min EMOM :90 rest between stations 8 Min - Station 1 10 x Burpees min 1 12 x Wall Ball (20/14) min 2 etc...
PSKC CrossFit - CrossFitWarm-up1: Squat Clean (Work up to a Heavy Single)Metcon2: Metcon (Time)5 RFT: Partner up. One works while the other rests. Rx 6 Squat Cleans, 155/105 10 Shoulder to Overhead 155/105 15 Burpees 18 Mountain Climbers (both legs equal one rep) Mod 2 6 Power Cleans, 135/95 10 Shoulder to Overhead...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upPower Clean and Push Jerk (1RM)WeightliftingFront SquatSlightly Faster WeightliftingMetcon (Weight)10 Minute EMOM A) 2 x C&J at 70% of 1 B) 12 x strict toes to rig...
PSKC CrossFit - CrossFitMetconOnly: Metcon (AMRAP - Rounds)Every 1:15 x 30 (alternate between A and B each interval so you'll do 15 of each) Rx A) 15/12 Calorie Row/Ski/Bike B) 1 round of Cindy - 5 pull ups - 10 Hand Release Push Ups - 15 Air Squats Mod...
PSKC CrossFit - CrossFitWeightlifting1: Strict Press (1RM)Metcon2: Metcon (Time)15 Min Time Cap 3 Rounds for time - 30 Calorie Row/Ski - 20 Overhead KB Swing (53/35) - 10 Burpees Mod 2 3 Rounds - 30 Calorie Row/Ski - 20 Russian KB Swing (53/35) - 10 Burpees Mod 1 3 Rounds ...
PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)MAX REPS w/ Partner (:30/:30) 6 Rounds 1-Russian Swing (53/35) 2-MedBall Sit Up Passes (20/14) 3-Sled Push 4-MedBall Side Slams (20/14) 5-Skierg Cals 6-Rest Score is total reps per round for pair...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upNew Component (Time)*RX: 10 min AMRAP: 10 Power Snatch (115/75) 10 Pull-ups 10 Box Jumps (24/20) *Scaled: 10 min AMRAP of… 10 Ground to Overhead (95/65), 10 Ring Rows (shoulder under rings), 10 Step-ups (24/20) *Masters 45+: 10 min AMRAP of… 10 Ground to Overhead...