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 - UNLOADEDMetconMetcon (No Measure):40w/:20r x 8 1- Push Ups 2- Wall Balls (20/14); (14/10) 3- Plank 4- Alt Lunge...
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 - UNLOADEDMetconMetcon (Time)Partner Up For Time (Split reps as needed, 1 working at a time) 50 DB KB Push Press(53/35) (44/26) (35/18) 60 Pullups 70 Box Jumps 80 Overhead Swings 90 Situps 100 Burpees...
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...
PSKC CrossFit - CrossFitDON'T SET THEM DOWNWeightliftingA: Double KB Front SquatPerform a set of 5 reps of squats, then 5 reps of HSPUB: Handstand Push-ups (5 x 5)Perform strict or deficit depending upon level. Beginners perform 3 x wall walks or 5 x pushups.MetconMetcon (AMRAP...
PSKC CrossFit - UNLOADEDWarm-upEvery 2 minutes for 12 Minutes, 200m RowMetconMetcon (AMRAP - Rounds and Reps)Death by Wallball Minute 1: 1 Wallball, 3 Pushups Minute 2: 2 Wallball, 3 Pushups Minute 3: 3 Wallball, 3 Pushups etc… Continue until no longer able to complete within the minute...