PSKC CrossFit - UNLOADEDSKILLPull-ups (1-2-3-4-3-2-1)Review Pull-up technique; Review hollow & arch along with the kip. https://www.youtube.com/watch?v=FHoKDa8dKI4&feature=youtu.be Then attempt to complete the following sets: 1-2-3-4-3-2-1 **Use bands if needed.MetconMetcon (Time)“Fran”, Kettlebell Style! 21-15-9 Double Kettlebell Thrusters (53/35) (44/26) (35/18) Pull-ups...
PSKC CrossFit - CrossFitWeightliftingDeadlift (5x3 at 80% (last set all out))AccessoryDouble KB Front Rack Lunge (3x8 (each leg))MetconMetcon (AMRAP - Rounds and Reps)9 MINUTE AMRAP of the following: -12 Deadlifts (115/75) (95/65) (75/55) -9 Front Squats (115/75) (95/65) (75/55) -6 Box Jumps (low box) (stepups)...
PSKC CrossFit - CrossFitCrossFit Games Open 17.3 (AMRAP - Reps)Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8...
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...