Today’s Workout

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)With Partner Running clock… [0:00 – 10:00] AMRAP 200m Partner Plate Run (45/25) 10 toes to bar/Sit Ups 10 KB Push Press (53/35) [10:00 – 20:00] AMRAP 200m Partner Plate Run (45/25) 12 American KB swings (53/35) [20:00 – 30:00] AMRAP 200m Partner Plate Run (45/25) 10 KB Thruster (53/35) 5...

PSKC CrossFit - CrossFitMetconMetcon (Time)PARTNER UP: ANGIE-KAREN-GRACE COMPLETE 3 of the FAMOUS GIRL WORKOUTS. Partners can split the reps however they choose as long as the reps are completed. ANGIE: 100 pullups (jumping) 100 pushups (incline) 100 sit ups 100 air squats Right into: Karen: 150 Wallballs (20/14) (14/10) Right into: Grace: 30 Clean and Jerks (135/95)...

PSKC CrossFit - CrossFitWeightliftingBench Press-work up to a heavy double https://www.youtube.com/watch?v=sss-zYhHpq0MetconMetcon (AMRAP - Reps)5 Rounds of Max Reps in 1 Minute: 1 Minute: Max Cal Ski 1 Minute: Double Unders (singles) 1 Minute: T2B (K2E) (T2R) 1 minute: Rest...

PSKC CrossFit - CrossFitWeightliftingFront Squat (5x3)-climbing setsAccessoryWeighted Step-ups (3x8 -each leg)**DOUBLE KB Front RackMetconMetcon (Time)-5 rounds for time- 5 Front Squat (155/105) (135/95) (95/65) 7 S2O (155/105) (135/95) (95/65) 9 Bar Over Burpees (burpees)...

PSKC CrossFit - CrossFitSKILLKB Snatch-work up to a max for each armMetconMetcon (No Measure)TABATA 20w/10r x 8 (stay on same station for all 8 rounds then switch. 90 sec rest between stations.) 1. Russian Swings (53/35) (44/26) (35/18) 2. Alternating Jumping Lunges 3. Alternating KB Snatches (53/35) (44/26)...

PSKC CrossFit - CrossFitWeightliftingDeadlift (5x3)-climbing setsAccessoryDimel Deadlift (3x12 @50% of 1 rep max)Start at the top and lower the bar to just below the knee while shifting weight back to the heels. Explode back up powerfully and repeat.MetconMetcon (AMRAP - Rounds and Reps)10 Minute AMRAP: 200...

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