WOD

PSKC CrossFit - CrossFitWeightliftingBench Press (4 X 4 @ 70%)Last set = Max EffortAccessory3X Max Effort - Pull-up static hold *Hold top position (chin over bar) as long as possibleMetconMetcon (Time)4 Rounds for time -10 pull-ups -10 power snatches (95/65) -10 slam ball (30/20)MOD1: Ring rows, snatch (75/55) MOD2: Ring...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)24 Min EMOM 1st- 6 x Cal Ski/Row/Air 2nd- 8 x Burpees 3rd- 10 x Box Jumps/Step Ups (24/24) 4th- 12 x Ovhd KB Swings (53/35)...

PSKC CrossFit - CrossFitWeightlifting3 Position Clean + Jerk (Build to a heavy 1 rep of complex)Position1: Above Knees Position2: Below Knees Position3: GroundMetconCrossFit Games Open 13.4 (AMRAP - Reps)Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9...

PSKC CrossFit - CrossFitWeightliftingFront Squat (4X4 @ 70%)AccessoryFront rack step-back lunges * 3 X 8 each leg - increasing weightMetconMetcon (AMRAP - Reps)EMOM for 9 min (3rds total) - 7 back squat (225/155) - 10 burpees - 40 double undersMOD1: back squats (185/115) ...

PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)5 Min AMRAP 1,2,3,4,etc Goblet Squat (53/35) Russian Swing (53/35) Weighted Lunge (each leg) (53/35) 2 Min Rest 5 Min AMRAP 1,2,3,4,etc Push Ups Jump Rope KB Push Press (each arm) (53/35) 2 Min Rest 5 Min AMRAP 1,2,3,4,etc Sit Ups Slamball Turf Sprint ***Score is the last round completed***...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)-Partner Friday! - Split Reps as needed **Every 3 Min pair must complete 5 Burpees*** 60 Cal Row 60 Box Jumps (24/20) 60 Wall Balls (20/14) 60 Partner Med-Ball Sit Ups (20/14) 60 Wall Balls (20/14) 60 Box Jumps (24/20) 60 Cal Row...

PSKC CrossFit - CrossFitMetcon (Time)Partner Up, Split reps ups as needed. Each Station must be complete before you can move on to the next. 1) 50-40-30-20-10 Rower/Ski (cals) Push-Ups 2) 50-40-30-20-10 Ground 2 Overhead (115/75) ...

PSKC CrossFit - CrossFitMetcon (AMRAP - Reps)Partner Up - There will be 5 Stations, each station is 60 seconds of work. You will rest 1 min after all 5 stations (round) is complete. You will perform this for 6 rounds. At each station...

PSKC CrossFit - Liftmore (Olympic Lifting)1: Behind The Neck Jerk (5 x 1+1)Complete 1 BTN jerk + 1 jerk from the front then return the weight.2: Back Squat (See below:)Week 1 of Wendler 5/3/1 65% x 5 75% x 5 85% x 5+3: Dimel Deadlift (3 x 20)Start...

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