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PSKC CrossFit - UNLOADEDMetconMetcon (Time)25 Days of Christmas 25 x Cals Row 25 x Hand Release Push Ups 25 x Ring Dips/Bench Dips 25 x I’ll let you pick :) 25 x Sit Ups 25 x T2B /K2C 25 x Mountain Climbers (each leg) 25 x Alternating Swings 53/35) 25 x Snatches (53/35)...

PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Up! You go, I go 140 Calorie Row 120 Deadlifts (135/95) (105/75) (95/65) 100 American KBS (53/35) (44/26) (35/18) 80 Power Cleans 60 T2B (K2E) (T2R) 40 Goblet Squats 20 Burpee Pull-Ups...

PSKC CrossFit - CrossFitWeightliftingBench Press (6x1 @ 90% )No all out setAccessoryPull-ups (5-4-3-2-1)Strict, use a band or add weight as deemed necessaryMetcon ()Metcon (Time)6 RFT 12 Bench Press (105/75) (95/65) (85/55) 15 Ab Mat Sit-UpsThe idea of this workout is to focus on speed and being explosive....

PSKC CrossFit - CrossFitWeightlifting1 Hang Snatch + 1 Power Snatch + 1 Full SnatchWork up to a heavy complexMetconMetcon (Time)8 RFT12 Wall Balls (20/14) (14/10) 5 Snatches (115/80) (100/70) (85/55) 10 Russian KBS (53/35) (44/26) (35/18)...

PSKC CrossFit - CrossFitWeightliftingBack Squat (6x1 @ 90% 1RM)No all out setEccentric Lateral Step Downs (3x10 each leg)https://www.youtube.com/watch?v=ew9c009-UaA Slow, controlled, heel barely touches ground. To increase difficulty, add weight with a single kettlebellMetconMetcon (AMRAP - Rounds and Reps)12 Min AMRAP3, 6, 9, 12, 15, 18.. Squat Cleans...

PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)Work/ Hold/Rest :20w/:20H/:20r x 5 1- Flutter Kicks/Hollow Hold 2- Jump Rope/Rock Hold 3- Jumping Squat/ Squat Hold 4- Bear Crawl/Plank...

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