WOD

PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)Warmup: Teams of 2; 2000m Row (change out every 250m)SKILLHang Clean (Work up to a moderately heavy weight)EMOM - Every Minute on the MinuteMetcon (Time)15 Minute EMOM Minute 1: 5 Hang Cleans (165/125) (135/95) (95/65) + 5 Burpee Over Bar Minute 2: 8...

PSKC CrossFit - UNLOADEDKettle Bell ComplexDouble KB Curtis PsClean/Lunge/Lunge/PressStart with a lighter weight, working your way up to a heavy of the complex.MetconMetcon (Time)5 Rounds for Time 12 Burpees 9 Double KB Cleans 6 Situps...

PSKC CrossFit - CrossFitWeightliftingDeadlift (4 x 4 @ 70% **Last set is all out)AccessoryWeighted Step-ups (3 x 8 (each leg) Double KB Front Rack Step-ups)MetconMetcon (Time)Ascending "Elizabeth" 9-15-21 Squat Cleans (135/95) (95/65) (65/45) Ring Dips...

PSKC CrossFit - UNLOADEDSKILLPull-ups (Work on Pull-up Progressions)MetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats...

PSKC CrossFit - CrossFitMetcon17.2 : Metcon (AMRAP - Rounds and Reps)17.2 KettleBells Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted KB walking lunge 16 toes-to-bars* 8 power cleans KN Then, 2 rounds of: 50-ft. weighted KB walking lunge 16 bar muscle-ups* 8...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)20 MIN AMRAP -2 RNDS- 50 ft DBL KB Alt Front Rack Lunges (53/35); (35/26) 16 T2B (K2E); (Sit Ups) 8 DBL KB Cleans (53/35); (35/26) -2 RNDS- 50 ft DBL KB Alt Front Rack Lunges (53/35); (35/26) 16 Pull Ups (Jumping);...

PSKC CrossFit - UNLOADEDEMOM - Every Minute on the Minute1: Metcon (Weight)10 Minute Alternating EMOM of: A) 7 x Double KB Shoulder Press + 7 Air Squats B) 7 x Push Ups +...

PSKC CrossFit - CrossFitEMOM - Every Minute on the Minute1: Metcon (Weight)10 Minute Alternating EMOM of: A) 7 x Double KB Shoulder Press + 7 Air Squats B) 7 x Push Ups +...

PSKC CrossFit - UNLOADEDWarm-upWarm-up (No Measure)Teams of 3 Race to 1200m RowMetconMetcon (5 Rounds for reps)TABATA 20w/10r x 8 (Stay at the same station) -Situps -Air Squats -Pushups -Jumping Lunges -Plate Push **Record total number of reps at each station...

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