PSKC CrossFit - UNLOADEDWarm-upWarm-up (No Measure)Teams of 3 Race to 1200m RowMetconMetcon (5 Rounds for reps)TABATA 20w/10r x 8 (Stay at the same station) -Situps -Air Squats -Pushups -Jumping Lunges -Plate Push **Record total number of reps at each station...
PSKC CrossFit - CrossFitWeightlifting1: Overhead Squat (5 x 3)Metcon2: Metcon (Time)4 Rounds for time of: - 10 Double KB Clean and Jerk (53/35) [35/26] {26/18} - 10 Double KB Lunges (5 x each leg) - Run 400m or Row...
PSKC CrossFit - UNLOADEDSKILLDouble KB Clean and Press (5-4-3-2-1)Start with a lighter weight, working up to a heavy singleMetconMetcon (AMRAP - Rounds and Reps)12 Minute AMRAP 15 Double KB Cleans (53/35 | 44/26 | 35/18) 25 Double Unders / 75 Singles 15 Double...
PSKC CrossFit - CrossFitWeightlifting1: Deadlift (5 x 5 @ 60%)Last set is all out!Accessory2: Bulgarian Split Squat (3 x 6 Each Leg)Example - https://www.youtube.com/watch?v=2C-uNgKwPLEMetcon3: Metcon (Time)5 Rounds for time of: - 10 Front Squats (155/105) [135/95] {65/45} - 10 Pull Ups (jumping if needed)...
PSKC CrossFit - UNLOADEDSKILLWork on Pull-up ProgressionsMetcon (Time)2 rounds: 500m Row or 400m Run 21 Russian Swings (53/35 | 44/26 | 35/18) 12 Pull-ups / Ring Rows **Rest 5 Minutes** Repeat...
PSKC CrossFit - CrossFitMetcon17.1 : 17.1 PSKC KettleBell (Time)WORKOUT 17.1 For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs Time cap: 20 minutesCrossFit Games Open 17.1 (Time)For time: 10 snatches 15 burpee...
PSKC CrossFit - CrossFitMetconMetcon (No Measure)Circuit Style :30w/:30h/:30r x 4 1- Air Squat/Wall Sit 2- Lunges/Hollow Hold 3- Pull Up/Dead Hang 4- American Swing (53/35) /Plank *Don't stay at same station, cycle through *1 Min rest between each round...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Circuit Style :30w/:30h/:30r x 4 1- Air Squat/Wall Sit 2- Lunges/Hollow Hold 3- Pull Up/Dead Hang 4- American Swing (53/35) /Plank *Don't stay at same station, cycle through *1 Min rest between each round...
PSKC CrossFit - Men at WorkBox Squat with Bands (5x3 @80%)Dimel Deadlift (3x15 @40%)Start at the top and lower the bar to just below the knee while shifting weight back to the heels. Explode back up powerfully and repeat....
PSKC CrossFit - CrossFitWeightliftingBench Press (Find Bench Press Training Max)MetconMetcon (Time)4 RFT 10 x Hang Clean (95/65) 10 x Push Press 10 x Push Up...