PSKC CrossFit - UNLOADEDSKILLGoblet Squat (5 x 5)Start with a light Kettlebell, working your way up to a heavy.MetconMetcon (AMRAP - Reps)20 Minute Partner AMRAP Partner 1 Runs 400m Run Partner 2 Accumulates as many Wallball as possible Then Switch places. **Score is total amount of Wallball Accumulated....
PSKC CrossFit - CrossFitWeightliftingBack Squat (work up to 1RM)MetconMetcon (AMRAP - Rounds and Reps)Death by BackSquat. Minute 1: 1 rep Minute 2: 2 reps Minute 3: 3 reps etc until you cannot complete the reps within the minute. Weight: 50% of your max...
PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 3// 1 working at a time 1 Teammate must stay on rower until 5000 meters are completed 5000m Row 100 Curtis Ps (135/95 95/65 65/45) 100 Burpees 100 Deadlifts (225/155 185/135 155/105) 100 Burpees 100 Goblet squats (70/53 53/35 35/18)...
PSKC CrossFit - UNLOADEDMetcon (Time)Partner Work Both partners complete all reps 50 x Burpees 40 x Wall Balls 30 x Lunges Each Leg 20 x Med Ball Sit Up Passes 10 x KB Clean & Press (53/35) each arm 400m run together 5x Air Squat EMOM...
PSKC CrossFit - Men at WorkStrength Circuit...
PSKC CrossFit - UNLOADED...
PSKC CrossFit - CrossFitMetconMetcon (No Measure)Coaches Choice!...
PSKC CrossFit - CrossFitWeightliftingSplit Jerk @ 90% (6x1)AccessoryRing Dips (3x8)MetconMetcon (Time)30 Push Presses (95/65 75/55 65/45) 90 DU or 180 singles 20 Push Jerks (135/95 115/75 95/65) 60 DU 10 Split Jerks (185/125 155/115 135/95)...
PSKC CrossFit - UNLOADEDMetcon (AMRAP - Rounds and Reps)18 min AMRAP 12 x Russian Swing (53/35) (44/26) 200m Sprint 30 sec Plank Hold 5 x Push Press (53/35) (44/26)...
PSKC CrossFit - CrossFitMetconMetcon (Time)1200m Run Then: 20 Rounds of 5 Pull ups 10 Push Ups 15 Squats...