PSKC CrossFit - CrossFitGymnasticsRotate between HSPU and Ring DipsHandstand Push-ups (8-6-4-2)Work on Strict HSPU/KIPPING/Pushups/Incline pushupsRing Dips (2-4-6-8 )Work on Ring Dips/Banded Ring Dips/Bench DipsMetconMetcon (Time)40 Wallballs (20/14) (14/10) (Air Squats) 30 Burpees 20 HSPU (Pushups) (Incline Pushups) 30 Burpees 40 Wallballs...
PSKC CrossFit - UNLOADEDWarm-upWarm-up (No Measure)Partner Up! 300 Lunges for Time **EMOM Both partners complete 3 BurpeesMetconAnnie (Time)50-40-30-20-10 Double-unders Sit-upsSingles sub 2:1...
PSKC CrossFit - CrossFitWeightliftingDeadlift (5x3 at 80% (last set all out))AccessoryDouble KB Front Rack Lunge (3x8 (each leg))MetconMetcon (AMRAP - Rounds and Reps)9 MINUTE AMRAP of the following: -12 Deadlifts (115/75) (95/65) (75/55) -9 Front Squats (115/75) (95/65) (75/55) -6 Box Jumps (low box) (stepups)...
PSKC CrossFit - UNLOADEDSKILLPull-ups (1-2-3-4-3-2-1)Review Pull-up technique; Review hollow & arch along with the kip. https://www.youtube.com/watch?v=FHoKDa8dKI4&feature=youtu.be Then attempt to complete the following sets: 1-2-3-4-3-2-1 **Use bands if needed.MetconMetcon (Time)“Fran”, Kettlebell Style! 21-15-9 Double Kettlebell Thrusters (53/35) (44/26) (35/18) Pull-ups...
PSKC CrossFit - CrossFitCrossFit Games Open 17.3 (AMRAP - Reps)Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Complete 3 rounds of: 6 pull-ups 6 KB Front Squats (35/18) Complete 3 rounds of: 7 pull-ups 5 KB Front Squats (44/26) Complete 3 rounds of : 8 pull-ups 4 KB Front Squats (53/35) Complete 3 rounds of: 9 pull-ups 3 KB Front Squats (62/44) Complete 3 rounds of: 10 pull-ups 2...
PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)200m Run Every 2 Minutes for 20 MinutesMetconMetcon (4 Rounds for reps)1 Minute Torture x 4 Rounds (Circuit Through) 1. Double Unders 2. Overhead Swings 3. Alternating Lunges 4. Situps 5. Rest **Complete Max Reps at each station...
PSKC CrossFit - UNLOADEDWarm-upWarm-up (No Measure)200m Run Every 2 Minutes for 20 MinutesMetconMetcon (4 Rounds for reps)1 Minute Torture x 4 Rounds (Circuit Through) 1. Double Unders 2. Overhead Swings 3. Alternating Lunges 4. Situps 5. Rest **Complete Max Reps at each station...
PSKC CrossFit - CrossFitWeightliftingBench Press (4 x 4)**Last set is all outAccessoryWeighted Pushups (3 x Max Effort)MetconMetcon (Time)Partner Up Split the reps, you go, I go. Run together. 10 Rope Climbs (From the floor 3:1) 400m Run 8 Rope Climbs 400m Run 6 Rope Climbs 400m Run 4 Rope Climbs 400m Run...
PSKC CrossFit - UNLOADEDWarm-upWarm-up (No Measure)Partner Up! Row 2000m; changing out every 250m.MetconMetcon (Time)8 Rounds for Time: 200m Run 10 Wallball (20/14) (14/10) 10 Box Jumps...