30 Sep 9/30/2015
PSKC CrossFit - CrossFitPush Press (4x4 @70% -last set all out)Pull-ups (3 x Max Effort)Metcon (Calories)15 Min AMCAP Teams of 3 Will Row As Many Calories As Possible. Switch Rowing as Needed....
Today’s Workout
29 Sep 9/29/2015
PSKC CrossFit - CrossFitHang Clean (2 Rep Max)Metcon (Time)Ascending Ladder 1-10 Target Burpees Descending Ladder Hang Cleans 10-1(135/95) Ex. 1 - 10 2 - 9 3 - 8 etc...
29 Sep Liftmore 9.29.15
PSKC CrossFit - Liftmore (Olympic Lifting)Muy SnatchitasSKILL1: Heaving Snatch Balance (Work up to a Heavy single.)No more than two (2) misses allowed. Perform at least 6 sets.Weightlifting2: 3 Position Snatch (Work up to a heavy set of the complex.)1 x high-hang 1 x low hang 1...
28 Sep UNLOADED
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)30w/30h/30r x 4 1) Slamball/ Overhead Hold 2) Airdyne/Wall Sit 3) Push Ups/ Plank 4) V-Ups/Hollow Hold...
28 Sep 9/28/15
PSKC CrossFit - CrossFitWeightliftingBack Squat (4 x 4 @70% - last set all out)https://youtu.be/5vu3eG5zWasAccessoryGood Mornings (3 x 8)MetconMetcon (AMRAP - Reps)10:00 AMRAP 5 x Front Squats (115/85) 5 x C2B Pullups 10 x Front Squats 10 x C2B Pullups 15 15 etc...
27 Sep Modifying Workouts
Starting Monday we're introducing a new system of modified workouts. We're going to implement a modified system and give you guys 2 options to choose from when you cannot do the workout as prescribed (Rx'd). We've been very fortunate to gain several new members in the...
25 Sep UNLOADED 9-25-15
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)15 Minutes Increasing reps each round 200m Run 5 Burpees 7 Air Squats 200m Run 6 Burpees 8 Air Squats 200m Run 7 Burpees 9 Air Squats 200m Run 8 Burpees 10 Air Squats Etc… Continue increasing for 15 Min...
25 Sep Team “50/30”
PSKC CrossFit - CrossFitMetconTeams of 4 - Split into 2 pairsMetcon (Time)Pair A Completes: * 50 pull-ups * 50 thrusters (115/95) * 50 cal row * Run 800 as a team * 30 burpee to plate * 30 deadlift (225/165) * 30 kb GTO (53/35) At the same time, Pair B completes * 50...
24 Sep 9/24/2015
PSKC CrossFit - CrossFitGymnastics15 min to review gymnastics kip and Toes To Bar Then: Climb as high up the ladder as possible of unbroken TTBToes-To-Bar (3-6-9-12...
23 Sep UNLOADED 9-23-15
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Partner Pain Clinic! 4 Stations @ 6 min each 1) P1-Skierg 150m P2- Overhead Hold 2) P1- 7 x Sit Ups P2- Plank 3) P1 - Farmers Carry Turf Up/Back P2- Dead Hang 4)...
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