PSKC CrossFit - Beast ProgramEMOM - Every Minute on the Minute1: Overhead Squat (5 x 3)10 minute EMOM alternating between 3 OH Squats and 30 Double UndersMetcon2: Metcon (AMRAP - Reps)14.2 Open Workout (we will scale weight and use jumping chest to Bar from scaled...
PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 2, 1 working at a time; split the reps: **Every 1 minute, perform Clean & Jerk (weight increases at each station) **The non-working person completes the Clean & Jerk A.) 100 Burpee Box Jumps (C & J - 175/125) -rest 2 Minutes- B. )...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner up; split the reps as needed. 50-40-30-20-10 Wallball(20/14)(14/10) & Snatches (53/35)(44/26)(35/18)...
Wanted to congratulate Amy on being down 21lbs in 6 weeks! This busy mother of twins has been crushing workouts and eating clean. Here are some quick tips that has helped Amy drop weight. 1: Eat clean Sunday-Friday, have a cheat day on Saturday. Cut out...
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...