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 - Beast ProgramMetcon (Weight)No workout today! Classes will be held on Saturdays at 0800 only from here on out....
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....
PSKC CrossFit - Men at WorkAnderson SSB squat...
PSKC CrossFit - Beast Program...
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 - UNLOADEDMetconMetcon (No Measure)18 Min EMOM 1- 12 x T2B/K2E/Sit Ups 2- 15 x Push Ups (Mod: 12x) 3- 18 x American KB Swing (53/35)(44/26)(35/18)...