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PSKC CrossFit - CrossFitSKILLRope Climb (15 Min - Work foot lock & power snatch)MetconMetcon (Time)5 RFT 6 x Power Snatch (135/95) 9 x T2B 1 x Rope ClimbMod 1 5 RFT 6 x Power Snatch (115/75) 9 x T2B/K2C 1 x Rope Climb Mod 2 5 RFT 6 x Power Snatch (65/45) 9 x Sit Ups 3...

PSKC CrossFit - Men at Work1: 1 x Push Press + 2 Push Jerks + 1 Split JerkWithout setting the bar down perform: 1 x Push Press + 2 Push Jerks + 1 Split JerkWeightliftingSlightly Faster Weightlifting2: Metcon (No Measure)Partner up - 4 Minutes at...

PSKC CrossFit - UNLOADEDMetcon (No Measure)Work & Hold :30W/:30H x4 1- DU's/Single --- Rock Hold 2- Flutter Kick----Hollow Hold 3-Jumping Lunges---Air Squat Hold 4- Sled Push---Plank...

PSKC CrossFit - CrossFitWeightliftingComplex of Power Clean - Squat Clean (Work up to Heavy Rep of Complex)Perform 1 x power clean then 1 x squat clean without letting go of barMetconMetcon (AMRAP - Reps)3 Rounds 4 min running clock 2 min rest between 400m run 15 Burpee over bar Remaining...

PSKC CrossFit - CrossFitMetconTeams of 3 - 40 min running clockA: Metcon (Weight)10 min to establish 1RM Front SquatScore is combined total front squat weightB: Metcon (AMRAP - Rounds and Reps)30 min AMRAP 5 Front Squats (225/135) 30 DUs 200m SprintYou go/ I go style - 1 working...

PSKC CrossFit - CrossFitWeightliftingSnatch (Work up to a heavy single squat snatch)If beginner, can do Power Snatch + OHSMetconMetcon (Time)3 Rds For Time * 250m Row * 12 Squat Snatches (65/45) * 8 HSPUMOD1: (45/35), push-ups MOD2: (PVC), inclined push-ups...

PSKC CrossFit - CrossFitGymnasticsPull-ups (Max set unbroken pull-ups. Then 5 X 70% of max. )Advanced do max set of unbroken strict pull-ups or muscle ups. Then 5 X 70% like above.MetconMetcon (AMRAP - Reps)20 min EMOM Min 1 - Max TTB Min 2 - Max Box Jumps...

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