PSKC CrossFit - CrossFitWeightliftingBack Squat (5x3 @80% - Last set all out!)AccessoryWeighted Lateral Step Ups (3x10 Each leg)Weight can be Back Rack, Front Rack, or DBL KB Front Rack HoldMetconMetcon (Time)For Time 3-9-15-21-15-9-3 Deadlifts (225/155) (185/125) (135/95) Box Jumps (24/20)...
PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 3 2000m Row 150 KB American Swings ( 53/35 44/26 35/18) 150 Wall Balls 150 Pull ups ** One athlete must be performing Curtis Ps at all times (95/65 75/55 65/45) There will be two scores for this workout: Time...
PSKC CrossFit - UNLOADEDMetcon (AMRAP - Rounds and Reps)30 Min AMRAP Partner Up 100 M Run 10 Burpees 5 Box Jumps (P1 must complete round before P2)...
PSKC CrossFit - CrossFit...
PSKC CrossFit - CrossFitWeightliftingBench Press (4 x 4 at 70%)Last set is all outAccessoryBarbell Row (3 x 12)MetconMetcon (Time)Metcon: Teams of 2 , One working at a time, switch as necessary 5 Min AMRAP 5 thrusters ( 95/65 75/55 65/45) 5 Burpee Box Jumps 2...
PSKC CrossFit - UNLOADEDMetcon (5 Rounds for reps)Circuit x 5 1:00/W 1- Sit Ups 2- DBL KB Cleans (53/35) 3- Ring Rows 4- Push Ups 5- Rest Score: total reps...
PSKC CrossFit - CrossFitWeightliftingSplit Jerk (1 RM)MetconMetcon (Time)10 Rounds for time 6 Jumping Squats 3 HSPU or 6 Push ups 1 Clean and Jerk (225/155 185/125 135/95)...
PSKC CrossFit - UNLOADEDMetcon (Time)5 RFT 30 Jumping Jacks 15 OH KB Swings (53/35) 200M Run...
PSKC CrossFit - UNLOADEDWeightliftingSingle Leg KB DL (3x10 Each Leg )Metcon (AMRAP - Reps)8 rounds :20W/:10R Air Squat Double Unders 2:00 Rest 8 rounds :20W/:10R KB snatch (53/35) Weighted Lunges 2:00 Rest 8 rounds :20W/:10R Cal Row *Modify Snatch for Clean and Press...