Today’s Workout

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure):30w/:15r Circuit x 5 Rounds 1- Burpee-Wall Ball (20/14) 2- Weighted Walking Lunges (you pick weight) 3- Push Ups 4- Overhead KB Swing (53/35) 5- Weighted Sit Ups (you pick weight)...

PSKC CrossFit - CrossFitMetconMetcon (Time)Hero WOD Kalsu - Partner Style https://en.wikipedia.org/wiki/Bob_Kalsu Burpees & Thrusters 100 Thrusters (135/95) 5 Burpee EMOM (Both partners perform 5 Burpees, 1st set when time starts) 100 reps are split as necessaryMod 1 100 Thrusters (105/75) 5 Burpee EMOM (Both partners perform 5 Burpees, 1st set when time...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Partner 1 Partner performs entire round as fast as possible, then P2 performs entire round. Continue for 6 Min 6 min AMRAP 6 burpees Farmers Carry Down (70/53) 12 Air Squats Farmers Carry Back (70/53) -2 min rest- 6 min AMRAP 5 Cal Ski 10 Sit Ups 20 Mtn Climber (each...

PSKC CrossFit - CrossFitGymnasticsHollow/Arch Kipping Work (12 Min of Skill Work)12 min skill work - Focus on kipping technique Advanced - Muscle up progression/strict mu https://www.youtube.com/watch?v=IbEUM6KQNzg Intermediate - Butterfly Pull-Ups (Start Video Aprox 2:00) https://www.youtube.com/watch?v=qZ6NX4yQLCo Beginner- Kipping motion on bar https://www.youtube.com/watch?v=RF1-bOHP6DcMetconMetcon (Time)Weighted Tabata (:20w/10r x 8) 1-Power Clean (95/65) 2- Box...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Sotts Press (5 x 2)Weightlifting2: Snatch (1RM)Slightly Faster Weightlifting3: Metcon (Weight)4 Rounds (not for time): A) Farmers Carry down & back on turf B) 12 Hip Extensions C) 60 Second Plank...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)20 min AMRAP w/Partner Partner Work 20 Min AMRAP 200m Run 10 Sit Ups 10 Goblet Squat (53/35) 10 Push Ups 10 Pull Ups/Ring Rows *Partner 1 must complete all reps of 1 exercise, before Partner 2 begins. While one Partner works, second partner holds...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)6 rounds Max reps each min. 1- Slamball (30/20) 2- KB Snatch (53/35) 3- Du's 4- Burpee 5- Wall Ball (20/14) 6- Rest Score is the round with lowest # of repsMod 1 1- Slamball (20/10) 2- KB Snatch (44/26) 3- Double/Single/Double 4- Burpee 5- Wall Ball (20/14) 6- Rest Mod 2 1- Slamball (20/10) 2-...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: High-Hang Clean (Work up to a heavy set of 3)More Weightlifting2: Front Squat (See below)*Notice changes in percentage from last week. - Use 85% of 1RM for all sets Every 2:00 for 12:00 (7 total sets) reps of - 5/4/3/1/5/4/3Slightly...

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