Today’s Workout

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Work 14 Rounds Split Reps - 1 working at a time (Each partner will end up doing 7 rounds each) *30 Min Time Cap* *P1 must complete a station before P2 can begin* 5 x Pull Ups/Ring Rows 10 x Burpees 15 x Goblet Squat (53/35)...

PSKC CrossFit - CrossFitWarm-up***Review squat clean techniqueMetconYEAH BUDDY (AMRAP - Reps)Complete the following OPEN WODS with a buddy! Teams of 2: Complete Reps as needed: 11.3 5 Minutes to achieve As Many Reps As Possible of: -Squat Clean and Jerk (165/105) (135/95) (95/65) Right into: 12.1 7 Minutes to achieve As Many...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)Combined Class!! Everyone will need one kettle bell : (53/35) (44/26) (35/18) 3 Rounds of: 1. KB Swings 2. Goblet Squats 3. One-Arm KB CLEAN (switch hands at 30 sec) 4....

PSKC CrossFit - CrossFitWeightliftingPush Press (4x4 @70% -last set is all out)Accessory1 arm KB Row (3x10 per arm)MetconMetcon (AMRAP - Reps)-9 Minute Climbing Ladder- 15 Wallballs ***3 S2O (155/105) (135/95) (95/65) 15 Wallballs ***6 S2O 15 Wallballs ***9 S2O And so on…..->Score is the S2O reps...

PSKC CrossFit - CrossFitWeightliftingPower Snatch (work up to a heavy single )MetconMetcon (Time)Buy in: 100 Double Unders (200 singles) (100 singles) Then….. 5 Rounds 10 T2B (K2E) (T2R) 10 Power Snatches (95/65) (75/55) (65/45) Cash out: 100 Double Unders (200 singles) (100 singles)...

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