09 Aug Watchu Want Wednesday
PSKC CrossFit - UNLOADEDMetconMetcon (Time)For Time! You get to decide in what order you do the work!! 400m Plate Carry (45/35) 40 x Burpees 40 x American KB Swing 53/35) 40 x Cal Row...
Today’s Workout
09 Aug Hump Day
PSKC CrossFit - CrossFitWeightlifting1: Metcon (Weight)12 Minute EMOM Even Minutes – 7 Back Squats Odd Minutes – 3 Front Squats *Use the same weight for both movements. *Climbing in weight is optional. *Score = heaviest weight usedMetcon2: Metcon (AMRAP - Rounds and Reps)12 Minute AMRAP - 12 Box jumps (24/20) ...
08 Aug 101.1
PSKC CrossFit - 101 CourseMetcon101.1 (AMRAP - Rounds and Reps)3 rounds 200m Run 10 squats 5 burpees...
08 Aug Death by Clean and Jerk
PSKC CrossFit - CrossFitWeightlifting1: Clean and Jerk (1RM)Slightly Faster Weightlifting2: Metcon (AMRAP - Rounds and Reps)Death by Clean and Jerk - Complete one rep on the first minute, two on the second, three on the third… until failure Rx - 135/95 Mod 1 - 115/75 Mod 2 -...
08 Aug Tuesday Unloaded
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)Heavy Cindy 20 Min AMRAP 5 x Pull Up/Ring Row 10 x Push Up 15 x Goblet Squat (53/35)...
07 Aug MEN AT WORK
PSKC CrossFit - Men at Work...
07 Aug Row-Burp-Skwat
PSKC CrossFit - CrossFitWeightlifting1: Front Squat (1 x 3)Work up to a heavy tripleMetcon2: Metcon (AMRAP - Rounds and Reps)16 Minute AMRAP with a Partner of: - 50 Calorie row - 30 Bar facing burpees - 20 Front squats (95/65) {75/55] {65/45} *Switch every 25 on the rower *Switch every...
07 Aug Monday Funday
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)E2MOM X 12 0-2:00 - 300m Run 2:00-4:00 - 10 x Burpee Box Jump 4:00-6:00 - 300m Run 6:00-8:00 - 10 x Burpee Box Jump Etc...
06 Aug BIBLES AND BARBELLS
PSKC CrossFit - CrossFitMetcon (AMRAP - Reps)Partner Up Each Station will be 4 minutes You will stay at each station for the entire 4 mins Switch out as needed you will have 30 second transition time between each station 1. Air Dyne 2. Rower 3. 100m Med Ball Sprint 4. Burpees Score is...
04 Aug FYF!!
PSKC CrossFit - CrossFitMetconMetcon (Time)Partner FYF! 1 Working at a time Both partner perform ALL reps 1000m Row Then 21-15-9 Hang Clean (135/95) Push Press (135/95) Back Squat (135/95)Mod 1 95/65 Mod 2 65/45...
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