PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)30 MIN Partner AMRAP Split Reps b/t Partners 10 Sprint Length of Building 20 Slamball 30 Burpees 40 Wall Balls 50 American KB Swing (53/35) 60 Cal Row 50 American KB Swing (53/35) 40 Wall Balls 30 Burpees 20 Slamball 10 Sprint Length of Building **If finished once within 30...
PSKC CrossFit - CrossFitSKILLDouble KB Thruster (5 x 3)Work up to a heavy tripleMetconMetcon (Time)12 Double KB Thrusters (62/44) Rx (53/35) Mod2 (44/26) Mod1 200m Run 10 Double KB Thrusters 200m Run 8 Double KB Thrusters 200m Run 6 Double KB Thrusters 200m Run 4 Double KB Thrusters 200m Run 2 Double KB Thrusters 200m...
PSKC CrossFit - CrossFitSKILLClean and Jerk (1 RM)MetconMetcon (Time)50 Air Squats / 5 Clean & Jerks (225/155) Rx (135/95) Mod2 (95/65) Mod1 40 Air Squats / 4 Clean & Jerks 30 Air Squats / 3 Clean & Jerks 20 Air Squats / 2 Clean & Jerks 10 Air Squats...
PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)Round 1 10 Min 800m Run (1000m Row) AMRAP - 50 Mtn Climber Total 25 DU's/Single Jump Rope -2 Min Rest- Round 2 8 Min 400m Run (500m Row) AMRAP- 10...
PSKC CrossFit - CrossFitGymnasticsT2B & HSPUT2B & Strict or Kipping HSPU Alternate between A & B A) 5-4-3-2-1 T2B B) 1-2-3-4-5 HSPUMetconMetcon (Time)21 - 15 - 9 Wallball - T2B - HSPU Rx (20/14) - Strict HSPU Mod2 (14/10) - K2E - Pushups Mod1 (14/10) - Situps - Incline Pushups...
PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)Partner Work/Rest P1-1st :30s/P2-2nd:30s x 5 Min 1 Min Rest b/t Stations Station 1 - Ski/Row x 5 Station 2- T2B/K2E/Sit Ups Station 3- Kneeling Side Slamballs Station 4- KB Push Press (53/35) Station 5- MedBall Wall Side Slams Score is round with lowest...
PSKC CrossFit - CrossFitSKILLBack Squat (3RM)MetconMetcon (Time)100 Back Squats (@Bodyweight) Rx (@ 75% of Bodyweight) Mod2 (@ 50% of Bodyweight) Mod1 **Everytime the bar is dropped, complete 20 x Burpee Pullups...
PSKC CrossFit - CrossFitMetcon1: Metcon (Time)Complete entire workout with a weight vest for extra effect. Run 1 Mile (to old gym gate and back) - 21 Thrusters (135/95) [115/75] {95/65} - 21 Pull Ups (jumping) Run 800m - 15 Thrusters (135/95) [115/75] {95/65} - 15 Pull Ups...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Work Split reps as needed! Cash In 800m Run Together 7 RFT 8 Box Jumps/Step Ups 10 Burpees 12 Slamball Cash Out 800m Run Together...
PSKC CrossFit - CrossFitWeightlifting1: Clean and Jerk (Work up to a heavy double)Does not have to be touch and go.Metcon2: Metcon (Time)For time. - 15 Clean and Jerk (135/95) [115/75] {95/65} - 1500m Row or 1200m Ski or Swayze Run - 15 Clean and Jerk (135/95) [115/75] {95/65}...