PSKC CrossFit - UNLOADEDMetconMetcon (Time)Complete 3 rounds of: 6 pull-ups 6 KB Front Squats (35/18) Complete 3 rounds of: 7 pull-ups 5 KB Front Squats (44/26) Complete 3 rounds of : 8 pull-ups 4 KB Front Squats (53/35) Complete 3 rounds of: 9 pull-ups 3 KB Front Squats (62/44) Complete 3 rounds of: 10 pull-ups 2...
PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)200m Run Every 2 Minutes for 20 MinutesMetconMetcon (4 Rounds for reps)1 Minute Torture x 4 Rounds (Circuit Through) 1. Double Unders 2. Overhead Swings 3. Alternating Lunges 4. Situps 5. Rest **Complete Max Reps at each station...
PSKC CrossFit - UNLOADEDWarm-upWarm-up (No Measure)200m Run Every 2 Minutes for 20 MinutesMetconMetcon (4 Rounds for reps)1 Minute Torture x 4 Rounds (Circuit Through) 1. Double Unders 2. Overhead Swings 3. Alternating Lunges 4. Situps 5. Rest **Complete Max Reps at each station...
PSKC CrossFit - CrossFitWeightliftingBench Press (4 x 4)**Last set is all outAccessoryWeighted Pushups (3 x Max Effort)MetconMetcon (Time)Partner Up Split the reps, you go, I go. Run together. 10 Rope Climbs (From the floor 3:1) 400m Run 8 Rope Climbs 400m Run 6 Rope Climbs 400m Run 4 Rope Climbs 400m Run...
PSKC CrossFit - UNLOADEDWarm-upWarm-up (No Measure)Partner Up! Row 2000m; changing out every 250m.MetconMetcon (Time)8 Rounds for Time: 200m Run 10 Wallball (20/14) (14/10) 10 Box Jumps...
PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)Warmup: Teams of 2; 2000m Row (change out every 250m)SKILLHang Clean (Work up to a moderately heavy weight)EMOM - Every Minute on the MinuteMetcon (Time)15 Minute EMOM Minute 1: 5 Hang Cleans (165/125) (135/95) (95/65) + 5 Burpee Over Bar Minute 2: 8...
PSKC CrossFit - UNLOADEDKettle Bell ComplexDouble KB Curtis PsClean/Lunge/Lunge/PressStart with a lighter weight, working your way up to a heavy of the complex.MetconMetcon (Time)5 Rounds for Time 12 Burpees 9 Double KB Cleans 6 Situps...
PSKC CrossFit - CrossFitWeightliftingDeadlift (4 x 4 @ 70% **Last set is all out)AccessoryWeighted Step-ups (3 x 8 (each leg) Double KB Front Rack Step-ups)MetconMetcon (Time)Ascending "Elizabeth" 9-15-21 Squat Cleans (135/95) (95/65) (65/45) Ring Dips...
PSKC CrossFit - UNLOADEDSKILLPull-ups (Work on Pull-up Progressions)MetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats...
PSKC CrossFit - CrossFitMetcon17.2 : Metcon (AMRAP - Rounds and Reps)17.2 KettleBells Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted KB walking lunge 16 toes-to-bars* 8 power cleans KN Then, 2 rounds of: 50-ft. weighted KB walking lunge 16 bar muscle-ups* 8...