PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)15:00 AMRAP 3 x KB Curtis P each side (Clean/Lunge/Lunge/Press) 25 x hand to hand swingsClean the bell up then lunge each leg and finish with a push press = 1 rep...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Kettlebell 300 Go through one time for time! 25 kettlebell snatches right 25 kettlebell snatches left 50 v-ups 50 goblet squats 25 clean and press right 25 clean and press left 50 kettlebell swings 50 burpeesFor the single arm movements - you must complete all reps before switching...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Lactic Acid Bath :30w/:30h/:30r X 4 Mtn Climber, Plank, Rest Air Squat, hold in bottom, Rest Push Press, OH Lock, Rest (switch arms each interval) Flutter Kicks, Hold, RestStay at same exercises for all 4 rounds....
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)18:00 AMRAP 10 h2h swings 20 situps 10 cleans (5/5) 20 air squats 10 snatch (5/5)Aim for under 3:00 per round....
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Tabata Tuesday! 20w/10r x 8 1. KB Tater (swing to squat) 2. Alternating Rows from the plank 3. Jumping alternating Lunges 4. Flutter Kicks *one minute rest in between exercises *stay at the same exercise for all 8 intervals...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Triple Triplets 20 seconds at each exercise for 3 minutes non-stop at each triplet Rest 1:00 in between then repeat again Triplet 1: 3 rounds non stop of 20 second intervals 1. Kettlebell snatch/w 2. Kettlebell snatch/s 3. Pushups Triplet 2: 1. Kettlebell clean w 2....
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)500 x KB swings for time * every time you stop to 10 x burpeesThe sole purpose of today is to train your mental endurance your ability to suffer. Don't use chalk - why use something to make it easier? Good luck...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)5 Rounds 5 x Getup Situp each side 10 x KB Russian Twists (each side = 1 rep) 20 x Leg Raises 30 x Mountain Climbers each leg 15:00 CapBonus - do a 400/800m run for a cash in and out! You can do this...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)PSKC KB Complex 1-2-3-4-5-4-3-2-1 each side of the complex: Snatch to Push Press to Clean to Thruster to Push-Up = 1 repYou'll add 1 rep per movement as you ascend up the ladder. For example on the 2nd rung you will do...
The one place that is still open is the OUTDOORS! The best way to beat the ‘Rona blues is to get some fresh air coupled with some exercise. Fortunately we live in an area surrounded by natural beauty and these areas are prime spots for fitness...