PSKC CrossFit - CrossFitBenchmark!! Choose version "A" or "B".MetconA: Barbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Mod VersionB: Metcon (Time)*Mod 2* 4 Rounds for time: - 20 jumping pull-ups - 30 push-ups - 40...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Wall ball (20/14) Sit ups Pull Ups/Jumping Pull Ups Burpees KB swings (53/35)...
PSKC CrossFit - CrossFitHomework: If you competed in the open in 2014, check your previous score here --> http://games.crossfit.com/leaderboardEMOM - Every Minute on the Minute1: Metcon (Weight)Perform the following work EMOM style (Every Minute On the Minute) x 12 (alternate movements each minute) - ODD...
PSKC CrossFit - Liftmore (Olympic Lifting)SNATCH CITY!Warm-up1: Overhead Squat (6 x 1, Climbing)Pause for ten (10) seconds at the bottom of each squat.Weightlifting2: Snatch (Complete doubles at the following percentages:)55% x 2 65% x 2 75% x 2 80% x 2 85% x 2 Record heaviest successful double.EMOM - Every...
PSKC CrossFit - CrossFitWeightlifting1: Push Press (6 x 1 @ 90%)Accessory2: Bent Over Row (3 x 10)Metcon3: Metcon (Time)WOD 15 Min Time Cap 3 Rounds - 30 Calorie Row/Ski - 20 Overhead KB Swing (53/35) - 10 Burpees *Mod 2* 15 Min Time Cap 3 Rounds - 30 Calorie Row/Ski ...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Pain Clinic- PARTNER UP! 4 X 6 Min Stations 1) A - Box Jumps x 7 B - Air Squat 2) A - Airdyne x 10 Cal B - Wall Sit 3) A - Turf Suicide x 1 ...
PSKC CrossFit - CrossFitSKILL1: Kettlebell Snatch (7 x 2 (2 reps each side), climbing)Start out light and work up to a near maximal set of two (2) kettlebell snatches each side (total of 4 reps per set)Metcon2: Metcon (Time)WOD 21-15-9 Deadlift (225/155) - Run 400m after each...
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Jerk Recovery (5 x 3, Climbing.)https://youtu.be/04jzgo3nG2QWe'll set up the safety spotter bars and/or use to the power rig to achieve this setup. The intent is to train footwork and comfort during recovery from a proper (deep) split jerk.2:...
PSKC CrossFit - CrossFitWeightlifting1: Back Squat (6 x 1 @ 90%)Accessory2: Weighted Walking Lunge (3 x 8)Choose your own type of loading (i.e. overhead lunges, front rack, back rack, or double kettlebell) and complete 3 x 8 walking lunges (each leg, so 16 total reps...
PSKC CrossFit - CrossFitMetconMetcon (Time)Groups of 3! *Complete 3000m as team - 1 person is to be on row/ski at all times *Other 2 partners split reps as necessary/1 working at a time * Once 3000m is complete, all 3 partners work together on AMRAP, 1 person working...