PSKC CrossFit - CrossFitMetconTeams of 4 - Split into 2 pairsMetcon (Time)Pair A Completes: * 50 pull-ups * 50 thrusters (115/95) * 50 cal row * Run 800 as a team * 30 burpee to plate * 30 deadlift (225/165) * 30 kb GTO (53/35) At the same time, Pair B completes * 50...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)15 Minutes Increasing reps each round 200m Run 5 Burpees 7 Air Squats 200m Run 6 Burpees 8 Air Squats 200m Run 7 Burpees 9 Air Squats 200m Run 8 Burpees 10 Air Squats Etc… Continue increasing for 15 Min...
PSKC CrossFit - CrossFitGymnastics15 min to review gymnastics kip and Toes To Bar Then: Climb as high up the ladder as possible of unbroken TTBToes-To-Bar (3-6-9-12...
PSKC CrossFit - CrossFitWeightliftingPush Press (5X5 @ 60% - Last set all out)AccessoryStrict Pull-ups (3X Max Effort)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 12min * 5 Shoulder to Overhead * 5 Bar over Burpees...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Partner Pain Clinic! 4 Stations @ 6 min each 1) P1-Skierg 150m P2- Overhead Hold 2) P1- 7 x Sit Ups P2- Plank 3) P1 - Farmers Carry Turf Up/Back P2- Dead Hang 4)...
PSKC CrossFit - Liftmore (Olympic Lifting)C-L-E-A-N-S-!-!-!Warm-up1: Strict Press from the Bottom of a Squat (4 x 3, Climbing)Grip the bar like a strict press and descend into the bottom of the squat. Without coming on your toes, press the weight overhead.Weightlifting2: Clean Pull +...
PSKC CrossFit - CrossFitWeightlifting1 x Power Snatch + 1 x OHSWork up to a heavy complexMetconMetcon (No Measure)EMOM - 10min Odd - 6 Power Snatch (115/75) Even - 12 Wall Balls...
PSKC CrossFit - UNLOADEDEMOM - Every Minute on the MinuteMetcon (No Measure)18 Min EMOM 1st - 7 x Burpees 2nd - 8 x Box Jumps/Step Ups 3rd - 12 x Overhead Swings (53/35)...
PSKC CrossFit - CrossFitWeightlifting5X5 Back Squat @ 60%AccessoryBulgarian Split Squat 3X10 ea leg https://www.youtube.com/watch?v=eONNNOAvfSsMetconMetcon (Time)-100 DUs -50 cal row/ski/bike -25 double kb step-ups (44#/26#) (24"/20")...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Up!! **Split Reps as necessary** **1 partner working at a time** Cash In – 400 m Run 7 RFT 8 - KB Clean & Press (53/35) **(Both arms = 1 rep)** 10 - Burpees 12 - KB Swings (53/35) Cash out - 400 m Run...