PSKC CrossFit - CrossFitWeightliftingSnatch (Work up to a heavy single squat snatch)If beginner, can do Power Snatch + OHSMetconMetcon (Time)3 Rds For Time * 250m Row * 12 Squat Snatches (65/45) * 8 HSPUMOD1: (45/35), push-ups MOD2: (PVC), inclined push-ups...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds)EMOM 20 Min 1: 5x Push Up 10x Wall Ball Min 2: 10x Air Squats 100 M Run...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)21-15-9 KB Snatch Cal Row Straight into 21-15-9 Burpee Box Jumps Sit ups...
PSKC CrossFit - CrossFitGymnasticsPull-ups (Max set unbroken pull-ups. Then 5 X 70% of max. )Advanced do max set of unbroken strict pull-ups or muscle ups. Then 5 X 70% like above.MetconMetcon (AMRAP - Reps)20 min EMOM Min 1 - Max TTB Min 2 - Max Box Jumps...
PSKC CrossFit - Men at WorkPower Clean (1 RM)Squat Clean (1 RM)...
PSKC CrossFit - CrossFitMetcon (Time)400m run 2rds DT (155/105) 400m run 2 rds DT 400m run 2 rds DT 400m run1 round of DT = 12 DL + 9 hang power cleans + 6 Push Press MOD1: (135/85) MOD2: (95/55)...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)2:00 W / 1:00 R x2 1- Plank 2- Battle Rope 3- Wall Sit 4- Jumping Jacks 5- Flutter Kick...
PSKC CrossFit - CrossFit ()Boston (Time)4 rounds 7 x Deadlifts (225/155) 22 x KB snatches (53/35) (11 per arm) 9 Slurpees (slamball Burpees)...
PSKC CrossFit - CrossFitMetcon (Time)Teams of 3 Teams will begin at gym - they will be equipped with Med Ball 3-2-1 Go teams will sprint to York park when they arrive, complete the following task 200x Wall Balls 200x Burpees 60x Levee Sprints Teams can finish task however they feel...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner! Split all reps, 1 working at a time For time: 1 Mile Run (relay style) 50 x Wall Ball 50 x Pull Ups 50 x Burpees 100/70 Cal Bike 50 x Burpee 50 x Pull Ups 50 x Wall Ball 1 Mile Run (relay style) 30 min time cap...