WOD

PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)1200m Run **Stop at 100m, complete 10 Air Squats (Fire Hydrant), Run another 100m complete 10 Air Squats (Community Action), Run on to Swayze, on the return stop at the same locations to complete the 10 Air Squats.MetconMetcon (4 Rounds for...

PSKC CrossFit - UNLOADEDWarm-upWarm-up (No Measure)1200m Run **Stop at 100m, complete 10 Air Squats (Fire Hydrant), Run another 100m complete 10 Air Squats (Community Action), Run on to Swayze, on the return stop at the same locations to complete the 10 Air Squats.MetconMetcon (4 Rounds for...

PSKC CrossFit - CrossFitWeightliftingSplit Jerk (4 x 4 @ 70%)MetconDanny (AMRAP - Rounds and Reps)20 minute AMRAP of: 30 Box Jump, 24" 20 Push Press, 115# 30 Pull-upsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.To...

PSKC CrossFit - UNLOADEDGymnasticsKipping/Butterfly Pull-upsMetconMetcon (Time)5 RFT 9 Pull-ups 15 Burpee to Plate 21 Overhead Swings (53/35) ( 44/26) (35/18)...

PSKC CrossFit - CrossFitSKILLHSPUReview HSPU then: 5-4-3-2-1 HSPU & POWER CLEANS **Start with a light PC, working your way up to the weight you will use in the workout. To brush up HSPU progresssions: www.gymnasticswod.com/content/kipping-handstand-push-progreMetcon (Time)“Holleyman”, Partner Style (Partner A completes 1 full round before Partner 2 goes) 30 RFT 5...

PSKC CrossFit - UNLOADEDSKILLKB Snatch (5-4-3-2-1 Each Arm (Start Light, Work Up to a Heav)MetconMetcon (Time)400m Run Cash In Then: 20-18-16-14-12-10-8-6-4-2 (split the reps between both arms) KB Snatch (53/35) (44/26) (35/18) Lunges w/ KB (front rack) 400m Run Cash Out...

PSKC CrossFit - CrossFitWeightliftingBack Squat (4 x 4 @ 70%)**Last set is all outAccessoryWeighted Step-ups (3 x 8 Each leg)MetconMetcon (Time)5 RFT 12 V-Ups 6 Burpee Box Jump Overs (30/24) (24/20) 3 Bar Muscle Ups (6 Chest 2 Bar) (9 Pull-ups)...

PSKC CrossFit - UNLOADEDSKILLKettlebell Complex (5 x 3)KB Complex (Work up to a heavy) Dbl KB Clean, Front Squat & PressMetconMetcon (4 Rounds for reps)30w / 30h / 30r x 4 (Circuit through) • Box Jumps / Hold at the Bottom of the Squat • Dbl KB Push...

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