PSKC CrossFit - CrossFitStrength Circuit1a: Kettlebell Snatch (4 x 2 Each Side)Ascend in weight each round1b: Weighted Sit-ups (4 x 8)Can also scaled up to Toes to Bar or GHD sit ups if desiredMetcon2: Metcon (AMRAP - Rounds)"Two Minute Torture" Every two minutes for 20 minutes,...
PSKC CrossFit - Men at WorkStrength Circuit...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)4 x 5 min EMOM 1- 14/12 x Cal Row 2- 15 x Sit ups 3- 8 x Push Press each arm (53/35) 4- 12 x Push Ups Stay at each station 5 min. 1 min rest between rounds! Score is 285/275 if all reps...
PSKC CrossFit - CrossFitWeightlifting1: Split Jerk (5 x 5 @ 60%)Last set is NOT all-outAccessory2: KB Waiter Walk (Length of turf and back (each arm) x 4 )(https://www.youtube.com/watch?v=Th41Un1J6oQ)Metcon3: Metcon (Time)"Face the Wall" For time. 20 Clean and Jerk (135/95) [115/75] {95/55} 5 wall walks 15 Clean and Jerk (135/95)...
PSKC CrossFit - CrossFitMetcon1: Metcon (Time)"3 Musketeers" Teams of 3 complete: 10 Rope Climbs, 15′ 30 Thrusters, 135/95 50 Burpee Box Jumps, 24/20 *500m Row *Two athletes begin on the rope, while the third team member sets off for a 500m row. Only one athlete works at a time on...
PSKC CrossFit - UNLOADEDSKILLDouble-Unders (15 Min Single/Double Practice)Metcon (AMRAP - Rounds and Reps)3 Rounds 5 Min AMRAP 30 x DU's (60 Singles) 15 x Russian KB Swing (53/35) 200m Sprint Rest 2 Min between rounds *Start back up where you left off. Score is total rounds & reps after 3 rounds!*...
PSKC CrossFit - Men at WorkStrength Circuit...
PSKC CrossFit - CrossFitWeightlifting1: Back Squat (5 x 5 @ 60%)Last set is ALL OUTAccessory2: Bulgarian Split Squat (3 x 20 (each leg))(https://youtu.be/2C-uNgKwPLE)Metcon3: Metcon (Time)"Hung Over Bunny" 3 Rounds for Time: 400 Meter Run 14 Single Arm KB Snatch, Alternating (70/53) [53/35] {35/26} (Intent is to go...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)20 Min Partner AMRAP! Levee Sprint 10 x Air Squat Levee Sprint 5 x Burpee P1 goes up levee, performs reps, jogs back down & tags P2. P2 runs up performs same movement & jogs back down. P1 runs back up &...
PSKC CrossFit - CrossFitMetcon (Time)Teams of 3 * 100 cal row * 75 bar over burpees * 50 Front Squats (135/95) * 100 TTB * 50 Front Squats (135/95) * 75 bar over burpees * 100 cal row...