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...
PSKC CrossFit - CrossFitMetcon (Time)Partner Up 10 RFT (EACH) 250m Row 10x Burpees -rower must always be occupied-...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Work 400m Run 200 x Goblet Thruster 150 x Cal Row 100 x Burpees 50 x American Swing 400m Run...
PSKC CrossFit - CrossFitMetconMetcon (Time)4 RFT Partner Style - Split reps 400 M Run (Together) 50 Goblet Squat (53/35) (44/26) (26/18) 50 KB Swing (Same weight) 50 Burpees...
PSKC CrossFit - CrossFitMetconMetcon (1 Rounds for calories)Team of 3 1st Course 10 min EST Max Cal RowMetcon (AMRAP - Reps)2nd Course 10 min Max Wall Ball w/ 100 M Run **P1 & 2 work on wall balls while P3 runs 100M**Metcon (Weight)3rd Course 10 min EST Max Front Squat...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)4 RFT 10 x Burpee Pull Ups (Strict, Kipping, Jumping) 75 x Lunges...
PSKC CrossFit - CrossFitWeightliftingWeightliftingBench Press (5x3 @80% (Last set all out.) )AccessoryRing Dips (3x10)Modify using bands or go down to a bench for triceps dipMetconMetcon (AMRAP - Rounds and Reps)AMRAP 20 5 Push Ups 10 Push Press (95/65) (75/55) (55/35) 15 Air Squats...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)For time 3 Rounds of Cindy 3 Rounds 10 Burpees + 10 Sit Ups 2 Rounds of Cindy 2 Rounds 10 Burpees + 10 Sit Ups 1 Round of Cindy 10 Burpees 10 Sit Ups **Cindy: 5 x Pull Ups / Ring Row 10 x Push Ups 15 x Air Squats...
PSKC CrossFit - CrossFitWeightliftingMetcon (Weight)Work Up to Heavy Complex 1 Hang Clean 1 Power Clean 1 JerkMetconMetcon (Time)5 RFT 5 Hang Clean (225/155) (185/125) (135/95) 10 T2B (K2E) (Toes to Rig)...