28 Feb Skwaaaaats
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...
WOD
28 Feb Cleaning House
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...
27 Feb Unload on This!
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...
27 Feb Pull It
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)...
24 Feb 17.1
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...
23 Feb Men At Work
PSKC CrossFit - Men at WorkBox Squat with Bands (5x3 @80%)Dimel Deadlift (3x15 @40%)Start at the top and lower the bar to just below the knee while shifting weight back to the heels. Explode back up powerfully and repeat....
23 Feb Circuit Day!
PSKC CrossFit - CrossFitMetconMetcon (No Measure)Circuit Style :30w/:30h/:30r x 4 1- Air Squat/Wall Sit 2- Lunges/Hollow Hold 3- Pull Up/Dead Hang 4- American Swing (53/35) /Plank *Don't stay at same station, cycle through *1 Min rest between each round...
23 Feb Circuit Day!
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Circuit Style :30w/:30h/:30r x 4 1- Air Squat/Wall Sit 2- Lunges/Hollow Hold 3- Pull Up/Dead Hang 4- American Swing (53/35) /Plank *Don't stay at same station, cycle through *1 Min rest between each round...
22 Feb Bench Day Brooo
PSKC CrossFit - CrossFitWeightliftingBench Press (Find Bench Press Training Max)MetconMetcon (Time)4 RFT 10 x Hang Clean (95/65) 10 x Push Press 10 x Push Up...
22 Feb Unloaded 2-22-17
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)21 min EMOM 1-10/8 x Cal Row 2-12 x Goblet Squat (53/35) 3-15 x American KB Swing (53/35)...
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