Today’s Workout

PSKC CrossFit - UNLOADEDSKILLToes-To-Bar (practice hollow/arch positions)MetconMetcon (AMRAP - Rounds)"Christina" 20 MIN AMRAP 9 Pull Ups (Ring Rows) 9 DBL KB Cleans (53/35); (44/26); (26/18) 9 KB Swings (53/35); (44/26); (26/18) 9 Toes To Bar (Sit ups) 9 DBL KB Push Press (53/35); (44/26); (26/18) 9 Burpees...

PSKC CrossFit - CrossFitFront Squat (Work up to a 3 rep max)Metcon (AMRAP - Reps)8min AMRAP 3x Front Squats (115/75) (95/65) (65/45) 9x Box Jumps 6x Front Squats 9x Box Jumps 12x Front Squats 9x Box Jumps 15x Front Squats 9x Box Jumps -Continue to up by 3 on Front Squats unitl 8mins is...

PSKC CrossFit - UNLOADEDSKILLDouble KB Push Press (10-1 )Decrease by 1 rep each round. Increase weight as reps decrease Alternate between each set with butterfly sit-upsSit-ups (20-2)Decrease by 2 reps each roundMetconMetcon (AMRAP - Rounds)EMOM 1: 6 MIN 10 Goblet Squats (53/35); (44/26) 5 Burpees EMOM 2: 6 MIN 10 Cals...

PSKC CrossFit - CrossFitPower Snatch (Work up to a heavy power snatch)https://youtu.be/Y5YFU_iuwJ4 Check out video, breaks down the snatch movements.Metcon (Time)Teams of 2 -split Power Snatch reps as needed -both teammates will do 50x DU's/Singles 21-18-15-12-9-6-3 of Power Snatch (135/95) (115/75) (95/65) Between each round partners will work at the same...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)Teams of 3: One working at a time 8 minutes of max cals on Rower 8 minutes to establish 1RM Front Squat 8 minutes for max burpees over rower 8 minutes to establish max Hang Clean 8 minutes of max cals on Rower *score is...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)METCON: 5 rounds of :40w/:20r 1: Russian Swings (53/35) (44/26) (35/18) 2: Air Squats 3: Box Jumps 4: Mountain Climbers 5: SlamballRest 1:00 in between rounds....

PSKC CrossFit - CrossFitWeightliftingA: Bench Press (10-1)Increase weight as you ladder down. Alternate between bench press and pullups.B: Pull-ups (10-1)Perform these strict. Add weight and/or decrease band tension as you ladder down.Metcon ()100 x Burpee Pull-Ups (Time)For Time 100 x Burpee Pull UpsFind pull up bar...

PSKC CrossFit - UNLOADEDWarm-up4 Rounds, not for time Alternate between 1 Wall Walk & Max set of Double UndersMetconMetcon (AMRAP - Reps)TABATA 20w/10r x 8 Rounds - Circuit 1) Alternating Lunges with OH Plate Hold (45/25) (35/15) (no plate) 2) Situps 3) Wall Walks 4) Double Unders...

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