WOD

PSKC CrossFit - CrossFitWeightliftingPower Snatch//work up to a heavy power snatch//MetconMetcon (AMRAP - Rounds)Every 2 minutes for 20 minutes: 5 Power Snatches (115/75) (95/65) (65/45) 10 Lateral Bar Over Burpees (Burpees) (7 Burpees)...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Tabata! (:20w/10r) x 8 1- Kneeling Side/Side Slamball (30/20) 2- Burpee Box Jump 3- KB Push Press (53/35) *Switch Arms After 4* 4- Plank Shoulder Taps 5- Jumping Squats...

PSKC CrossFit - CrossFitU.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries...

PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 2 Complete: 2 x 400m Relay Run with Wall Ball (20/14) **Each partner does one 400m Run 50 Wall Ball 50 Box Jumps (24/20) 50 Wall Ball 50 Box Jumps (24/20) 2 x 400m Relay Run with Wall Ball (20/14) **Each partner does one 400m Run 50 Wall...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner EMOM 1-10 Goblet Squats (53/35) 10-1 Burpees Emom 10 X Partner Alt. Slamball (30/20) Both Partners must complete all reps. (Slamball is split) 1 working at a time. (P1 completes 1 Goblet Squat, then p2 completes 1 Goblet Squat. P1 completes 10 Burpees, then P2 completes...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Snatch Grip Push Press + OHS + Sotts Presses (5 x 1 )Weightlifting2: Snatch Pull + Power Snatch + Full Snatch (5 x 1)All three (3) movements count as one rep of the complexFocus on elongating the pull and...

PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)Partner Up for 100m Heavy Farmers Carry Relay x 8 Each partner does 4 - 100m Carries (One partner starts at the gym, one at the fire hydrant--Each team can decide on a doable weight to carry)MetconMetcon (Time)500 Alternating Lunges with a...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)Alternating Partner Work P1:30sec/P2:30sec x 5 rounds 1- Suicides 2- Plank Shoulder Taps 3- KB Swing American (53/35) 4- Weighted Step Ups 5-Plate Push (up/back =1) 6- Rest **Score is total # of reps for partners each round**...

PSKC CrossFit - CrossFitSKILLAlternate Between the 2 Skill Sets x 3 Rounds:Ring Dips (Max Set)http://therxreview.com/improving-ring-dips/Rope Climb (1 Rep)http://www.tabatatimes.com/trainer-rope-climbs/MetconMetcon (AMRAP - Rounds and Reps)15 Minute AMRAP 15 Hang Power Cleans (115/75) >> (95/65) >> (65/45) 10 Ring Dips >> Band Assisted >> Bench Dips 1 Rope Climb >> From...

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