PSKC CrossFit - CrossFitWeightliftingOverhead Squat (1 RM)MetconMetcon (AMRAP - Rounds and Reps)As Many Reps As Possible in 20 Minutes. 5 OH Squats (145/100 95/65 75/55) 10 Toes to Bar/ Knee to Elbows 15 Wallball (M=20lbs 10', F=14lbs 9'...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)F O R T I ME Buy In: 500 M Row - 7 Rounds - 10 KB Snatch [5 each arm] (53/35) 10 Slam Balls (20/10) Buy Out: 500 M Row...
PSKC CrossFit - CrossFitWeightliftingFront Squat (5x3)@ 80%Accessory 3’’ Deficit conventional deadlift 3x8 (no more than 60% of deadlift max)MetconMetcon (Time)Partner up/ You go I go. 3 rounds for time 30 cal row/ski/bike 15 Barbell clean 185/125 155/105 135/956 60 lunges each side...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)CIRCUIT :40 W / :15 R 1 - Plank wall touches (Plank) 2 - KB Swings (53/35) 3 - Sit Ups 4 - Max Cal Ski Erg...
PSKC CrossFit - Men at WorkBench Press w/Chains (1x1)Trap : Trap Bar DL5x5 @75% of Deadlift Max...
PSKC CrossFit - Beast ProgramEMOM - Every Minute on the Minute1: Metcon (Weight)5x3 Thrusters 70% (Min 1) 5x10 T2B or K2E (Min 2)Record weight used for the Thrusters.Notes2: Metcon (No Measure)Rowing technique review and strategy.Metcon3: Metcon (Time)WOD 15.5 27 Thrusters 27 Cal Row 21 Thrusters 21...
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 (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 - CrossFitSKILL-Review Kettlebell Technique (Swings/Clean/Press) Then...
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....