PSKC CrossFit - UNLOADEDSKILLAlternate between the 2: A. Work up to heavy Double KB Thruster B. Max sets of unbroken Double UndersMetconMetcon (AMRAP - Reps)TABATA 20w/10r x 8 Rounds - Circuit 1) Double KB Thruster (53/35) (44/26) (35/18) 2) Alternating Lunges with KB or without 3) Pullups 4) Double Unders or...
PSKC CrossFit - CrossFitGymnasticsAccumulate 2:00 in each position - L-Sit (use parallettes, boxes, or stack plates) - Handstand hold (scale with plank holds)MetconAnnie (Time)50-40-30-20-10 Double-unders Sit-upsMOD1/2: 2X single unders...
PSKC CrossFit - CrossFitWeightliftingBack Squat (5X3 @ 80%)Last set all outAccessoryBack Rack Step-back lunges 3X6 each legMetconMetcon (AMRAP - Reps)AMRAP 10min 2-4-6-8-10...
PSKC CrossFit - UNLOADEDSKILLOverhead KB Swing (5 X 5)**Increasing weight each setMetconMetcon (AMRAP - Rounds and Reps)10 Minute EMOM 10 Overhead Swings (53/35) (44/26) 20 Air Squats (10 squats) -Rest 2 minutes- 10 Minute EMOM 6 Burpees 6 Pushups (Bar Incline) **If you cannot complete the set amount of reps within each...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)30 Min AMRAP Partner Work Split all reps as needed 50-40-30-20-10-20-30-40-50 Slamball Burpees Overhead Lunges (45/35) (Each step = 1 rep)...
PSKC CrossFit - CrossFitMetcon1: Metcon (Time)*Partner up and split reps as a group* 1 round 42x Thrusters (95/65) (65/45)(45/35) 42x Toes 2 Bar (knees 2 elbow) (sit-ups) 2 rounds 30x Thrusters 30x Toes 2 Bar 30x Hang Clean & Jerk 3 rounds 18x Thrusters 18x Toes 2 Bar 18x Hang Clean & Jerk 18x Burpee Box Jumps...
"All you need to know there is greatness in America; is come to a class at your neighborhood Crossfit gym, and talk to the people there. Forget the politics and the policies , I am not talking about that. Talking about the people. It helps...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds)16 min AMRAP ODD Mins: 16x Wall Balls (20/14) (14/10) (air squat) Even Mins: 12x Push-Ups...
PSKC CrossFit - CrossFitWarm-up5 x 5 of the following KB One Arm Swing (5 each hand) Front Squat (5 each arm) Around the Worlds 5x each direction Goblet SquatsSKILLKettleBell Man Makers -work up to a heavy setMetcon (AMRAP - Rounds)16 min EMOM ODD Mins: 16x Wall Balls (20/14) (14/10) (air squat) Even...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Work 8 rounds total 400 m run *One partner runs while the other rows for max calories. Switch after every 400 m. Score is total time minus the total calories (1 cal = 1 sec). 30 min time cap...