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PSKC CrossFit - CrossFitWeightliftingSumo Deadlift (Work on Technique)Metcon ()Metcon (AMRAP - Reps)20 Min AMRAP 15 Wall Balls 15 KB Russian Swings (53/35 44/26 35/18) 15 Burpees Straight into 10min to establish a 1RM Sumo Deadlift ** Score will be the total amount of weight added to the amount...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP Increasing reps each round 2 x Pull Ups/Ring Rows 2x T2B/K2C 2x Air Squats 4x Pull Ups/Ring Rows 4x T2B/K2C 4x Air Squats 6x...

PSKC CrossFit - CrossFitMetconPower Clean ((5x3))MetconCrossFit Games Open 15.4 (AMRAP - Reps)8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups 9 Cleans, 185#/125# Etc., adding 3 reps...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)For Time 30 Reps of each Box Jump/Step Up Pull Ups/Ring Rows American Swing (53/35) Burpees Wall Ball (20/14) Dbl KB Push Press (44/26) Sit Ups DU/60 Singles Cal Ski/Row...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)5 Rounds Stay at each station for 1 full minute & switch 1- Farmers Carry (70/53) 2- KB High Pull (53/35) 3- Walking Lunges 4- Burpee Box Jump Overs 5- Rest...

PSKC CrossFit - UNLOADEDMetcon (Time)Teams Of 2 - Split Reps (30 min cap) 80 Cal Row 20 Wall Ball 60 Cal Row 40 Wall Ball 40 Cal Row 60 Wall Ball 20 Cal Row 80 Wall Ball...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)30 MINUTE AMRAP: ** 2 Members will be working on the AMRAP ** 1 Member will be finding a 1RM POWER CLEAN AMRAP: - 120 Wall Balls (20/14) (14/10) (Air Squats) - 90 KB SNATCHES (53/35) (44/26) (35/18) - 60 ROW for Cals -...

PSKC CrossFit - CrossFitWeightlifting— Review Power Snatch —-Work on Barbell Cycling Barbell Cycling Strategies: http://www.crossfitinvictus.com/blog/barbell-cycling-strategies-power-snatch/Snatch (3 Power Snatches at 50% of 1 RM -10 min EMOM)-If you do not have a MAX work with a light weight -THIS IS NOT FOR WEIGHTMetconMetcon (AMRAP - Rounds and Reps)15 MIN...

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