Today’s Workout

PSKC CrossFit - UNLOADEDSKILLWeighted Pushups (3x Max Effort Reps)MetconMetcon (AMRAP - Reps):30 W / :30 H / :30R X4 [stay at same station] 1- Goblet Squat / Squat Hold (53/35) 2- Push Up / Plank 3- OH Alt Lunges / Wall Sit (35/25) 4- Sit Ups / Hollow Hold...

PSKC CrossFit - CrossFitCrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsCrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55...

PSKC CrossFit - CrossFitWarm-up-Time to mobilize and play the Rowling game!MetconMetcon (Time)METCON #1: Partner Up! 2x500 meter ROW (SPRINT!) Partner 1 will go, then partner 2, then call time!Metcon (AMRAP - Rounds and Reps)METCON #2: (with the same partner) 20 MINUTE AMRAP of the following: -50 Slamball -100 Stepups -200 Meter Farmer's...

PSKC CrossFit - CrossFitWeightliftingBench Press (5x3 at 80% (last set all out))AccessoryBarbell Row (3x10)MetconMetcon (Time)4 Rounds FOR TIME: -15 OH SWINGS (53/35) (44/26) (35/18) -15 T2B -15 Push Press (95/65) (75/55) (65/45)...

PSKC CrossFit - UNLOADEDSKILLDouble Kettlebell CleanMetconMetcon (Time)“Whittman”, Kettlebell Style! 7 Rounds for Time: 15 One Arm KB Swings (Split between 2 arms) 15 KB Cleans (Split between 2 arms) 15 Box Jumps...

PSKC CrossFit - CrossFitGymnasticsRotate between HSPU and Ring DipsHandstand Push-ups (8-6-4-2)Work on Strict HSPU/KIPPING/Pushups/Incline pushupsRing Dips (2-4-6-8 )Work on Ring Dips/Banded Ring Dips/Bench DipsMetconMetcon (Time)40 Wallballs (20/14) (14/10) (Air Squats) 30 Burpees 20 HSPU (Pushups) (Incline Pushups) 30 Burpees 40 Wallballs...

PSKC CrossFit - UNLOADEDWarm-upWarm-up (No Measure)Partner Up! 300 Lunges for Time **EMOM Both partners complete 3 BurpeesMetconAnnie (Time)50-40-30-20-10 Double-unders Sit-upsSingles sub 2:1...

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 - 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...

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