PSKC CrossFit – CrossFit

EMOM – Every Minute on the Minute

Review Handstand Push-ups and Push Press

Then, complete the following EMOM to warm-up for METCON.

EMOM x 8

Minute 1: 5 HSPU (Strict/Kipping/Incline Pushups

Minute 2: 5 Push press (Build Weight each time)

Metcon

Metcon (AMRAP – Rounds and Reps)

PARTNER UP! SPLIT REPS!

20 MINUTE AMRAP

80 Double Unders (240 singles) (160 singles)

60 Wallballs (20/14) (14/10) (Air Squats)

40 S2O (135/95) (95/65) (75/45)

20 HSPU (push-ups) (incline push-ups)

PSKC CrossFit – UNLOADED

Metcon

Metcon (No Measure)

21 min EMOM

1- 15 x Russian KB Swing (53/35)

2- 10 x Slamball

3- 5 x KB Clean & Press (53/35) (each arm)

PSKC CrossFit – CrossFit

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Metcon

BRADLEY (Time)

10 Rounds for Time:

-100 meter sprint

-10 pull-ups (jumping pull-ups) (ring rows)

-100 meter sprint

-10 burpees

******Rest :30

PSKC CrossFit – UNLOADED

Metcon

Metcon (AMRAP – Rounds and Reps)

4 x 5 min AMRAP

5 x Burpee

10 x Air Squat

15 x Sit Ups

Rounds & reps continue each 5 min set.

Pick up where you left off.

Score is total number of rounds & reps after 4 sets!

PSKC CrossFit – UNLOADED

Metcon

Metcon (AMRAP – Reps)

3 Person Teams!!

30 Min AMRAP

Partner 1 – 10 x Air Squat

10 x Russian KB Swing (53/35)

Partner 2 – Row x 12/10 cals

Partner 3 – As many Burpees as possible in 1 minute

**Every minute partners switch stations.

**Object is to obtain as many Burpees as possible as a team, in the 30 minutes.

**When you are not at Burpee station, you may rest after completing your reps

PSKC CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

Grab a Partner!

While Partner A is running, Partner B is doing max reps as follows, then they switch. Partner B runs while Partner A completes max reps.

1.

Partner A) 400m Run

Partner B) Max Hang Clean & Jerk (155/105) (135/95) (95/65)

Switch

2.

Partner A) 400m Run

Partner B) Max Box Jumps

Switch

3.

Partner A) 400m Run

Partner B) Max Backsquats (155/105) (135/95) (95/65)

Switch

4.

Partner A) 400m Run

Partner B) Max Burpees

Switch

**Score is total reps completed.

PSKC CrossFit – CrossFit

PSKC CrossFit – UNLOADED

PSKC CrossFit – CrossFit

Weightlifting

Bench Press (Work up to a heavy triple.)

Metcon

Metcon (Time)

30-20-10

Cal Row

Bench Press (185/115) (135/95) (95/65)

PSKC CrossFit – UNLOADED

Metcon

Metcon (AMRAP – Rounds and Reps)

Death by Goblet Squat

Min 1 – 1 x Goblet Squat (53/35)

Min 2 – 2 x Goblet Squat

Etc… until you cannot complete the number of squats in that minute!!