WOD

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 - CrossFitWeightlifting1: Bench Press (5 x 5 @ 60%)Last set is all out!Accessory2: Ring Dips (3 x 12)Add weight of use band for assistance as neededSpeed3: Metcon (Time)4 Rounds: - 30 x Mountain climbers (each leg is...

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...

PSKC CrossFit - CrossFitWeightlifting1: Overhead Squat (5 x 3)Metcon2: Metcon (Time)4 Rounds for time of: - 10 Double KB Clean and Jerk (53/35) [35/26] {26/18} - 10 Double KB Lunges (5 x each leg) - Run 400m or Row...

PSKC CrossFit - UNLOADEDSKILLDouble KB Clean and Press (5-4-3-2-1)Start with a lighter weight, working up to a heavy singleMetconMetcon (AMRAP - Rounds and Reps)12 Minute AMRAP 15 Double KB Cleans (53/35 | 44/26 | 35/18) 25 Double Unders / 75 Singles 15 Double...

PSKC CrossFit - CrossFitWeightlifting1: Deadlift (5 x 5 @ 60%)Last set is all out!Accessory2: Bulgarian Split Squat (3 x 6 Each Leg)Example - https://www.youtube.com/watch?v=2C-uNgKwPLEMetcon3: Metcon (Time)5 Rounds for time of: - 10 Front Squats (155/105) [135/95] {65/45} - 10 Pull Ups (jumping if needed)...

PSKC CrossFit - UNLOADEDSKILLWork on Pull-up ProgressionsMetcon (Time)2 rounds: 500m Row or 400m Run 21 Russian Swings (53/35 | 44/26 | 35/18) 12 Pull-ups / Ring Rows **Rest 5 Minutes** Repeat...

PSKC CrossFit - CrossFitMetcon17.1 : 17.1 PSKC KettleBell (Time)WORKOUT 17.1 For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs Time cap: 20 minutesCrossFit Games Open 17.1 (Time)For time: 10 snatches 15 burpee...

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