PSKC CrossFit - CrossFitWeightliftingPower Clean (Work up to Heavy Power Clean)MetconMetcon (Time)21-15-9 Hang Clean (135/95) Wall Ball (20/14) **5 Burpee EMOM****Mod 2* 21-15-9 Hang Clean (95/65) Wall Ball (20/14) **5 Burpee EMOM*** *Mod 1* 21-15-9 Hang Clean (75/45) Wall Ball (14/10) **3 Burpee EMOM***...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)21-18-15-12-9-6-3 KB Thruster (53/35) (Each Arm) 3-6-9-12-15-18-21 Slam Ball...
PSKC CrossFit - CrossFitWeightliftingBack Squat (5 x 3 @ 80% - Last Set All Out)AccessoryDeadlift (3 x 10)MetconMetcon (AMRAP - Rounds and Reps)8 Min AMRAP 3 Deadlift (315/225) 6 Ring Dips 9 Burpee over Bar*Mod 2* 8 Min AMRAP 3 Deadlift (225/155) 6 Ring Jumping Dips 9 Burpee over Bar *Mod 1* 8 Min...
PSKC CrossFit - CrossFitMetcon (Time)Partner Up One Person Working at a Time Split Reps up as Needed 5 Rounds 50 Wall Balls (20/14) 20 Deadlifts (225/155) **400m Run With Med Ball Done on Rounds 1,3,& 5 MOD 2 5 Rounds 50 Wall Balls (14/10) 20 Deadlifts (185/135) **400m Run With Med Ball...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)For Time: With a partner 1 person working @ a time Single Unders, Wall Balls, Burpees descending order 60-50-40-30-20 Single unders 30-25-20-15-10 Wall balls 15-12-9-6-3 Burpees...
PSKC CrossFit - CrossFitSpeed1200m Relay Run for Time Teams of 4 Each Member of the Team will Run 400mMetcon (No Measure)30w/30h/30r Circuit x 4 1 Min. Rest After a Complete Circuit SlamBall/Rock Hold/Rest Mtn. Climbers/Plank/Hold Double KB Cleans(53/35)/Rack Hold/Rest Air squat/Wall Sit/Rest MOD 2 SlamBall/OverHead Hold/Rest Mtn. Climbers/Plank/Hold Double KB Cleans(44/26)/Rack Hold/Rest Air squat/Wall Sit/Rest MOD 1 SlamBall/OverHead Hold/Rest Mtn....
PSKC CrossFit - CrossFitPush Press (4x4 @70% -last set all out)Pull-ups (3 x Max Effort)Metcon (Calories)15 Min AMCAP Teams of 3 Will Row As Many Calories As Possible. Switch Rowing as Needed....
PSKC CrossFit - UNLOADEDMetconMetcon (Time)21-15-9 400m Run 21 (total) x KB Push Press (53/35) 21 x KB Goblet Squat (53/35) 400 m Run 15 x KB Push Press (53/35) 15 x KB Goblet Squat (53/35) 400 m Run 9 x KB Push Press (53/35) 9 x Goblet Squat (53/35)...
PSKC CrossFit - Liftmore (Olympic Lifting)Muy SnatchitasSKILL1: Heaving Snatch Balance (Work up to a Heavy single.)No more than two (2) misses allowed. Perform at least 6 sets.Weightlifting2: 3 Position Snatch (Work up to a heavy set of the complex.)1 x high-hang 1 x low hang 1...
PSKC CrossFit - CrossFitHang Clean (2 Rep Max)Metcon (Time)Ascending Ladder 1-10 Target Burpees Descending Ladder Hang Cleans 10-1(135/95) Ex. 1 - 10 2 - 9 3 - 8 etc...