Today’s Workout

PSKC CrossFit - CrossFitMetconPower Clean ((5x3))MetconCrossFit Games Open 15.4 (AMRAP - Reps)8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups 9 Cleans, 185#/125# Etc., adding 3 reps...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)5 Rounds Stay at each station for 1 full minute & switch 1- Farmers Carry (70/53) 2- KB High Pull (53/35) 3- Walking Lunges 4- Burpee Box Jump Overs 5- Rest...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)30 MINUTE AMRAP: ** 2 Members will be working on the AMRAP ** 1 Member will be finding a 1RM POWER CLEAN AMRAP: - 120 Wall Balls (20/14) (14/10) (Air Squats) - 90 KB SNATCHES (53/35) (44/26) (35/18) - 60 ROW for Cals -...

PSKC CrossFit - CrossFitWeightlifting— Review Power Snatch —-Work on Barbell Cycling Barbell Cycling Strategies: http://www.crossfitinvictus.com/blog/barbell-cycling-strategies-power-snatch/Snatch (3 Power Snatches at 50% of 1 RM -EMOM)-If you do not have a MAX work with a light weight -THIS IS NOT FOR WEIGHTMetconMetcon (AMRAP - Rounds and Reps)15 MIN AMRAP - 50...

PSKC CrossFit - UNLOADEDDBL KB DL (Work Up to a Heavy Double )Double KB DeadliftMetcon (AMRAP - Rounds and Reps)13.2 Unloaded Style 10 MIN AMRAP 5x DBL KB Press (44/26) 10x DBL KB DL (Same weight) 15x Box Jump (Step Ups are RX) (low box)...

PSKC CrossFit - CrossFitWeightlifting— Review Power Snatch —-Work on Barbell Cycling Barbell Cycling Strategies: http://www.crossfitinvictus.com/blog/barbell-cycling-strategies-power-snatch/Snatch (3 Power Snatches at 50% of 1 RM -10 min EMOM)-If you do not have a MAX work with a light weight -THIS IS NOT FOR WEIGHTMetconMetcon (AMRAP - Rounds and Reps)15 MIN...

PSKC CrossFit - CrossFitWarm-up-Ski Relays ***Divide teams into 2 or 3. ***Switch every 100 Meters (5 Rounds Each Teammate)GymnasticsWork on HSPU and T2B progressions.Handstand Push-ups (3 x HSPU MAX REPS - Rest 90 Seconds between Sets)Toes-To-Bar (3 x T2B MAX REPS...

Follow

Get every new post delivered to your Inbox

Join other followers: