Today’s Workout

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Work 7 Rounds 7 Stations Each person does their 7 reps before the other person goes 7 Burpees 7 Box Jumps/Step Ups 7 Goblet Squats (53/35) 7 Weighted Sit Ups (20/14) 7 Pull Ups/Ring Rows 7 Dbl KB Deadlift (70/53) 200m Sprint (Together)...

PSKC CrossFit - CrossFitGymnasticsKipping/Butterfly Pull-ups (Max Set)If you are confident with your kipping pull-up, you may work on progressions for the muscle upMetconPartner Up ( each partner must complete a full round before the other partner can go) 3 RFT of 20 kb swings (53/35 15 ...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Clean with First Pull Pause (Spend 10 minutes working up to a heavy single)Pause for 3 sec approximately 2" off of the ground.Weightlifting2: Clean with First Pull Pause (Perform 1 rep EMOM x 10)Pause for 3 sec approximately 2"...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)Partner Style P1:30sec/P2:30sec x 5 rounds 1- Airdyne/Ski/Row Cals 2-Slamball (30/20) 3- KB Swing American (53/35) 4- Alt Lunges w/ 1 Bell (53/35) 5- Turf Sprints (up/back = 1) 6- Rest **Score is total # of reps for partners each round**...

PSKC CrossFit - CrossFitKettle Bell ComplexTurkish Get Up (Work up to a heavy single)https://www.youtube.com/watch?v=SK-L2P56zjUMetcon20 Minute AMRAP (AMRAP - Rounds and Reps)300 m Row/Ski 10 KB Push Press each side (53/35 44/26 35/18) 10 Sumo Deadlifts (225/155 185/135 155/105...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Front Squat (One set E2MOM (see below) )Every 2:00 for 12:00 (7 total sets) reps of – 2/4/6/3/6/4/2 Weight should be 75-80% of your 1RM and stay the same throughout. Only perform 1 set of the rep scheme above...

PSKC CrossFit - CrossFitMetconNutts (Time)10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30" 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To learn more about Nutts click hereLieutenant Andrew...

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