Today’s Workout

PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)Partner AMRAP's 3 x 8 min AMRAP 1 You Go I Go - 8 Min 5 K2E/Sit Ups 5 Box Jump Overs 5 Slamball (30/20) 2 Min Rest AMRAP 2 You Go I Go - 8 Min 5 KB Swings (53/35) 5 Push Ups 5 Air...

PSKC CrossFit - CrossFitWeightliftingBench Press (1 X 1)Watch this short video to push you through to a BENCH PR today! https://www.youtube.com/watch?v=k3Mvyt4pBQQMetconAscension into Wallball Hell EMOMMetcon (AMRAP - Rounds and Reps)Minute 1: 5 Pushups 1 Wallball (20/14) Minute 2: 5 Pushups 2 Wallball Minute 3: 5 Pushups 3 Wallball etc. Mod 2: Minute 1: 5 Barbell Incline Pushups 1 Wallball...

PSKC CrossFit - CrossFitSKILLOptimal use of the Airdyne, SkiErg & Rower.MetconMetcon (Time)Metcon: Teams of 2 Complete the following: (1 working at a time, split reps as needed) 100 cal Airdyne/Ski/Row 100 KB Swings (53/35) 100 Air Squats 100 Double Unders 100 cal Airdyne/Ski/Row Mod 2: 100 cal Airdyne/Ski/Row 100 KB Swings (44/26) 100 Air Squats 250 Singles 100...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)5 rounds of 30w/15r circuit: :90 sec rest between rounds 1) Walking Lunges (53/35) 2) Pull Ups/Ring Row 3) Slamball (30/20) 4) Plate Push 5) Jump Rope Score is total number of reps per round...

PSKC CrossFit - CrossFitMetcon1: Metcon (Time)Teams of 3 10,000m Row for time. One athlete works at a time. Switch every 250m. Athletes must complete 7 burpee box jumps (24/20″) before returning to the rower. Each row should be an all out sprint!...

PSKC CrossFit - CrossFitSKILL1: Metcon (No Measure)Split up into the following groups based on skill level and spend around 15 minutes working on the following: A) Handstand Push Up Progressions (i.e. max set of strict, facing the wall, feet on box, etc.) AND/OR B) Rope Climb Technique Review...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean with First Pull Pause (Work up to a heavy set of the complex)Pause for 3 sec approximately 2" off of the ground.The focus today is on breaking up the first pull to mitigate any early rise of the...

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