PSKC CrossFit - CrossFitGymnasticsAlternate between pullups and push presses.A: Pull-ups (Pull up program week 3 day 2)WeightliftingSnatch Grip Push Press (5 x 5)MetconMetcon (AMRAP - Reps):40w/:20r x 4 Circuit through stations 1 Skierg 2 DB KB push press (44/26) 3 Toes to Bar 4 Slamball *1:30 rest in between rounds *^Score is...
Wow..it's a taken a few days to get settled back from the Arnold Classic weekend which was followed up immediately by 15.2. We are just now getting settled back into the swing of things. Simply put the Arnold was one of the best weekends we've ever...
PSKC CrossFit - CrossFitWeightliftingPower Clean - Push Jerk - Squat Clean - Split (Work up to a heavy single for the day)1 rep of the complex equals a power clean to push jerk, squat clean to split jerk.MetconMetcon (AMRAP - Reps)8 minute AMRAP 3 target burpees 3...
PSKC CrossFit - CrossFitWeightliftingA: Deadlift (5x3 at 80% last set all out)Alternate between deadlifts and pullups. Last set is all out, that is the # you record into Wodify.B: Pull-ups (Pull Up Program Week 3 - day 1)MetconMetcon (Time)21-15-9 Thrusters(95/65) Box Jumps (24/20) *do a 400m...
PSKC CrossFit - CrossFitMetcon (AMRAP - Reps)14-minute AMRAP: 7 muscle-ups 50 wall balls 100 double-unders M 20-lb. ball to 10’ F 14-lb. ball to 9’Metcon...
PSKC CrossFit - CrossFitPower Snatch + Squat Snatch1 Rep Max of the ComplexMetcon (AMRAP - Reps)40 W / 20 R x 5 Wall Ball Burpee Box Jump Sit-up Plate Push Rest 1 Minute *Stay at the same station for 5 rounds, Record your lowest number of reps for each station and...
PSKC CrossFit - CrossFitGymnasticsA: Pull-ups (Week 2 - Day 1)Alternate between pullups and Z PressWeightliftingB: Z Press (5 x 5)Sit on the floor, legs extended and perform a military press.MetconMetcon (Time)21 15 9 Thrusters (115/75) Cals row/ skierg...
PSKC CrossFit - CrossFitDeadlift (4 X 4 @ 70%)Weighted Step-ups (3 X 3 Each leg)10 Minute AMRAP (AMRAP - Rounds and Reps)7 Power Cleans (75/115) 7 Burpee Over Bar 7 Wall Ball (14/20)...
PSKC CrossFit - CrossFitCrossFit Games Open 14.2 and 15.2 (AMRAP - Reps)Includes Masters up to 54 years old 0:00 - 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 - 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 - 9:00 2 Rounds of: 14 Overhead...
PSKC CrossFit - CrossFitCrossFit Games Open 15.2 Scaled (AMRAP - Reps)Includes Masters up to 54 years old 0:00 - 3:00 2 Rounds of: 6 Overhead Squats, 65# / 45# 6 Chin-over-Bar Pull-ups 3:00 - 6:00 2 Rounds of: 8 Overhead Squats, 65# / 45# 8 Chin-Over-Bar Pull-ups 6:00 - 9:00 2 Rounds of: 10 Overhead Squats,...