PSKC CrossFit - CrossFitBench Press (Find New 1 Rep Max)Warm-up 3x Rounds 10x Cal Row 5x Walk Outs 5x Strict Pull-Ups//Ring Rows Walk Out Tutorial https://youtu.be/92eVXZWgA8gMetcon (Time)After Finding One Rep Max - Walk Through Workout. 3 Rounds, gradually building in both loading on the bar, and an intensity. Rest as needed...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)21 Min EMOM Min 1: 10/8 x Burpee to Plate Min 2: 12/10 x Cal Row Min 3: 14/12 x Plate G2O (35/25)...
PSKC CrossFit - CrossFitPower CleanPower Clean Review: Working on Fast Elbows, Catching in the Rack Position, and Touch and Go.Warm-upIn this warm-up gradually work up to the weight you are going to use. 1 round 10x Air Squats 8x Kips (review pushing down on the bar) 3x Power Cleans ——————————— 1 round 8x...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 400m Row 20 x Wall Balls (20/14) 20 x T2B/K2C/Sit Ups...
PSKC CrossFit - CrossFitBack Squat (Find New 1 rep Max)Warm-up1:30 Slow Bike or Row 2 Rounds of 3x Samson Stretch each side+ 10x Sit-Ups + 15 PVC OHS 1:00 Moderate Bike or Row 5 Good Mornings 5 Back Squats 5 Elbow Rotations Into… :30s Fast Bike or Row 5 Front Squats 5 Stiff-Legged Deadlifts 5 Thrusters all...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)4 stations 1 min: reps for time x 5 rounds 1- 100m Sprint 2- Goblet Squats (53/35) 3- Burpees 4- KB Clean & Press (53/35) 5- Rest...
PSKC CrossFit - CrossFit...
PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Up! You go, I go 140 Calorie Row 120 Deadlifts (135/95) (105/75) (95/65) 100 American KBS (53/35) (44/26) (35/18) 80 Power Cleans 60 T2B (K2E) (T2R) 40 Goblet Squats 20 Burpee Pull-Ups...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)25 Days of Christmas 25 x Cals Row 25 x Hand Release Push Ups 25 x Ring Dips/Bench Dips 25 x I’ll let you pick :) 25 x Sit Ups 25 x T2B /K2C 25 x Mountain Climbers (each leg) 25 x Alternating Swings 53/35) 25 x Snatches (53/35)...
PSKC CrossFit - CrossFitBegging for mercy probably won't help....