WOD

PSKC CrossFit - CrossFitMetcon (Time)With a partner complete: 100 cals on rower 100 Front Squat (135/95) 100 American KB Swings (70/53) 100 Bar Facing BurpeesMOD1: FS (115/75), kb (53/35) MOD2: FS (95/65), kb (35/18), regular burpees...

PSKC CrossFit - UNLOADEDWarm-upEvery 2 minutes for 12 Minutes, run 200mMetcon (Time)25 Burpees 25 Box Jumps (Steps ups) 25 Burpees **Every minute on the minute complete 7 x Wallball (20/14) (14/10)Metcon...

PSKC CrossFit - CrossFitSKILLKB Snatch (Work up to heavy single (each arm))MetconMetcon (AMRAP - Reps)Tabada: - Wall Ball (20/14) - Slam Ball - KB snatch - Push-ups...

PSKC CrossFit - UNLOADEDSKILLAlternate between the 2: A: Max set of pull-ups B. 15 Band pull apartsMetconMetcon (Time)5 Rounds For Time: 200m Row 10 Wallball (20/14) (14/10) 10 Slamball (30/20) (20/10) 10 Pullups...

PSKC CrossFit - CrossFitWeightliftingBench Press (5X3 @ 80%)Accessory3X Max Effort Ring DipsMetconMetcon (Time)5rds for time 11 pushpress (95/65) 11 pull-ups 11 box jumps (24/20)MOD1: (75/55), jumping pull-ups, BJ (20/18) MOD2: (45/35), jumping pull-ups, step-ups (20/18)...

PSKC CrossFit - UNLOADEDSKILLAlternate between the 2: A. Work up to heavy Double KB Thruster B. Max sets of unbroken Double UndersMetconMetcon (AMRAP - Reps)TABATA 20w/10r x 8 Rounds - Circuit 1) Double KB Thruster (53/35) (44/26) (35/18) 2) Alternating Lunges with KB or without 3) Pullups 4) Double Unders or...

PSKC CrossFit - CrossFitGymnasticsAccumulate 2:00 in each position - L-Sit (use parallettes, boxes, or stack plates) - Handstand hold (scale with plank holds)MetconAnnie (Time)50-40-30-20-10 Double-unders Sit-upsMOD1/2: 2X single unders...

PSKC CrossFit - CrossFitWeightliftingBack Squat (5X3 @ 80%)Last set all outAccessoryBack Rack Step-back lunges 3X6 each legMetconMetcon (AMRAP - Reps)AMRAP 10min 2-4-6-8-10...

PSKC CrossFit - UNLOADEDSKILLOverhead KB Swing (5 X 5)**Increasing weight each setMetconMetcon (AMRAP - Rounds and Reps)10 Minute EMOM 10 Overhead Swings (53/35) (44/26) 20 Air Squats (10 squats) -Rest 2 minutes- 10 Minute EMOM 6 Burpees 6 Pushups (Bar Incline) **If you cannot complete the set amount of reps within each...

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