PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)30w / 15r x 5 (Circuit Through) 1.) Double Unders or Singles 2.) Alternating Double KB Front Rack lunges (53/35)(44/26)(35/18) 3.) T2B / K2E / Situps 4.) Slamball (30/20) (20/10) 5.) 1 Minute Rest...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)30w / 15r x 5 (Circuit Through) 1.) Double Unders or Singles 2.) Alternating Double KB Front Rack lunges (53/35)(44/26)(35/18) 3.) T2B / K2E / Situps 4.) Slamball (30/20) (20/10) 5.) 1 Minute Rest...
PSKC CrossFit - Beast ProgramWeightlifting1: Clean and Jerk (1 x 1 )Technique Review and Work up to a Heavy setMetcon2: Metcon (AMRAP - Rounds and Reps)WORKOUT 13.2 MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10...
PSKC CrossFit - Men at WorkBench Press Against Doubled Micro (Under 200 lb. Max) or Mini (Over 200 lb. Max) Bands - 50% of floor press max as bar weight...
PSKC CrossFit - CrossFitWeightliftingPush Press (5 x 5 @ 60%)**Last set is all outAccessoryPull-ups (3 x Max Effort)MetconMetcon (Time)Partner DT 10 Rounds For Time 12 Deadlift (155/105) (135/95) (95/65) 9 Hang Clean 6 Push Jerk **Each partner completes full round before the next partner goes, split the total number of...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)1 MINUTE MAX REP TORTURE x 4 Rounds 1.) Plate Push 2.) Airsquats 3.) Russian Swings (53/35) (44/26)(35/18) 4.) Box Jumps 5.) Rest...
PSKC CrossFit - CrossFitGymnasticsPull-upsTaking some time to work on new skills and brush up on the technique of our old skills.MetconMetcon (AMRAP - Rounds and Reps)12 Minute AMRAP 200m Run or 250m Row/Ski 21 Overhead Swings (53/35)(44/26)(35/18) 12 Pull-ups...
PSKC CrossFit - UNLOADEDSKILLPull-upsMetconMetcon (Time)3 Rounds For Time: 12/10 Calorie Row 15 Double KB Thrusters (53/35)(44/26)(35/18) 12 Pull-ups / Jumping Pull-ups / Ring Rows...
PSKC CrossFit - UNLOADEDWarm-upMetcon (No Measure)Partner Up; You go, I go. 3 Rounds: 200m Row/Ski 10 Airsquats 10 Jumping JacksWeightliftingGood Mornings (4 x 12)MetconMetcon (AMRAP - Rounds and Reps)7 Minute AMRAP 7 Burpees 7 Overhead Swings (70/53)(53/35)(44/26)...
PSKC CrossFit - Men at WorkBox Squat with SSB (Work up to 3 rep max)...