Today’s Workout

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 - 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 - 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 - 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...

PSKC CrossFit - CrossFitMetcon1: Metcon (Time)Teams of 3: 400m Weighted Run (45/25) - 125 Pull-Ups 400m Weighted Run (45/25) - 100 Calorie Row 400m Weighted Run (45/25) - 75 Front Squats (155/105) [135/95] {95/65} 400m Weighted Run (45/25) - 50 Push Press (155/105) [135/95] {95/65}1 Person works at a...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)3 Person Teams 800m Cash In Once returned: Emom 3 Burpees for everyone As fast as possible, 1 working at a time, complete: 100 xGoblet Squat (53/35) 75 x Overhead Swing (53/35) 50 x Box Jumps 800m Cash Out...

PSKC CrossFit - CrossFitStrength Circuit1a: Kettlebell Snatch (4 x 2 Each Side)Ascend in weight each round1b: Weighted Sit-ups (4 x 8)Can also scaled up to Toes to Bar or GHD sit ups if desiredMetcon2: Metcon (AMRAP - Rounds)"Two Minute Torture" Every two minutes for 20 minutes,...

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