By order of THE Portsmouth Spartan Kettlebell Club

By order of THE Portsmouth Spartan Kettlebell Club

PSKC CrossFit – CrossFit

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Weightlifting

Front Squat (5×5 @ 60% )

Last set is all out.

Accessory

Front Rack Lunges (3 x 16)

35% of Front Squat Training Max

Heavy KB Swings (3 x 16)

Get heavier as you go.

Metcon

Metcon (Time)

5 Rounds

5 x Deadlifts (275/185)

7 x Burpee Box Jumps (24/20)

INT: 225/155

BEG: 185/125 & Box Jumps

“Those of you who are last will soon be first. And those of you who are downtrodden will rise up” – Peaky Blinders

INTENTION FOR THE METCON:

This is a couplet you should look at with the same intention and intensity you give “Fran”… but heavier. :) If you cannot complete the deadlifts in 1-2 sets, modify to a lighter weight.

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