Today’s Workout

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)Teams of 3 - 1 working at time 10 minutes to for max cals on the rower 10 minutes to establish 1RM Front Squat 10 minutes max burpees over rower Score is combined cals, lbs, and reps...

PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)8 min AMRAP: 5 cal Row/Ski/Airdyne 10 Slamball 15 T2B / Sit Ups -1 Min Break right into: 7 min AMRAP: 5 T2B 10 cal Row/Ski/Airdyne 15 Slamball -1 Min Rest- 6 min AMRAP 5 Slamball 10 T2B/ Sit Ups 15 cal Row/Ski/Airdyne 3 separate scores-each AMRAP...

PSKC CrossFit - CrossFitWarm-upReview KB technique on swing, clean, snatchMetconMetcon (Time)5 rounds 1 arm KB Swing x 10 each arm 1 arm KB Clean x 5 each arm 1 arm KB Thruster x 5 each arm 10 x pushupsKB weight (53/35) (44/26) (35/18)...

PSKC CrossFit - CrossFitWeightliftingA: Bench Press (5 x 5 at 60%)last set is as many reps as possible.GymnasticsB: Pull-ups (Max Reps)in between bench sets - do as many strict pullups as possible, mixing the grip each setMetconMetcon (Time)5 rounds 25 x Push Press (75/55) (65/45) (45/35) 50...

PSKC CrossFit - UNLOADEDSKILLDouble-UndersMetconMetcon (AMRAP - Reps)20 min EMOM Min1: 30 DU's / 60 Singles/ 20 Singles Min 2: 12 Burpees/ 5 Burpees / 8 Inclined Push up & Jump Min 3: 5 Cal Ski Min 4: 15 KB Swing (53/35)...

PSKC CrossFit - CrossFitWeightliftingHang Power Clean (work up to a heavy double)MetconMetcon (AMRAP - Rounds and Reps)5 rounds of 3 minute AMRAPS with 1 minute rest in between 5 x burpee box jumps 10 x KB Snatch (5 each arm) 53/35 44/26 35/18 15 x situps* pick up...

PSKC CrossFit - CrossFitWeightliftingBack Squat (5 x 5 at 60%)Last set is as many reps as possible. This is the number entered into Wodify.WeightliftingWeighted Step-ups (3 x 6 each leg)use a barbell in the front rack position.MetconMetcon (AMRAP - Rounds and Reps)10 min AMRAP 7 x...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)Partner A runs one 400M Sprint
 Partner B does AMRAP KB Clean & Press (53/35) (44/26) (35/18) Switch and repeat. (score is reps of Clean & Press; Each person only runs once and AMPRAP's once) Partner A runs 400 M 
 Partner B...

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