Today’s Workout

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)5 rounds of 30/15 circuit: 1) Overhead Swings (53/35) 2) Battling Ropes 3) Rower Cals 4) Burpees 5) Side Ball Slams (30/20) Score is total number of reps through all stations and all rounds, keep a running number. Do not count battling ropes. Side Slams: both...

PSKC CrossFit - CrossFitSquat Clean (4 x 4 at 70%)No all out setWeightliftingSumo DeadliftMetconMetcon (Time)3 rounds 50 x Russian KB swings (53/35) 25 x slamball 30/20 Mod 1: 44/26 Mod 2: 30 swings and 15 slamball...

PSKC CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)" SCOOTER" 35 Min Running Clock Partner up, AMRAP of 30 x Double Under 15x Pull Ups 15 x Push Ups 100m Sprint ** During the last 5 minutes of the AMRAP, you and your partner must establish a 1 RM...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upClean Pull + Full Clean (5 x 2)Perform a clean pull, reset, then full cleanWeightliftingClean grip deadlift (5 x 3)Slightly Faster WeightliftingMetcon (Weight)EMOM x 10 A) 10 x Dimel Deadlift B) 10 x Reverse Hypers...

PSKC CrossFit - CrossFitWeightliftingPush Press (5x5)Last set is all outGymnasticsPull-ups3x5MetconMetcon (AMRAP - Reps)10 min cap 5 rounds of 6 x Power Clean (115/75) 9 x Push Presses 30 x Double Unders ** If there is still time left in the clock, perform bar facing burpees Mod 2 (95/65) 90x singles Mod 1 (75/45) 90x Singles...

PSKC CrossFit - CrossFitMetconMetcon (Time)1-2-3-4-5-5-4-3-2-1 of: Levee Sprint Ladders *At the end of each odd number ladder, perform 10 x situps. **At the end of each even number ladder, perform 10 x burpees. For example, perform 1 x levee sprint then 10 x situps. Then 2 x levee sprints...

PSKC CrossFit - CrossFitWeightliftingSquat Clean (5x5)All sets must be unbroken. There will not be an all out set.AccessoryDeficit Deadlifthttps://www.youtube.com/watch?v=CpWsUsqBtN8MetconMetcon (Time)3 rounds for time 400 m Run 15 x Thrusters ( 115/75) Mod 2 (95/65) Mod 1 (75/45)...

PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)WORK/HOLD/REST :20w/:20h/:20r x 5 1- Plate Push Press (45/35)/Ovhd Hold 2- Jumping Air Squats/Wall Sit (weighted optional) 3- Skierg/Rock Hold 4- Suicides/ Hollow Hold Score is the round with least # of reps during "work" portion, at each station...

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