PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)5 Min AMRAP 200 m Sprint 5 Burpees 2 Min Rest 5 Min AMRAP 10 Push Ups 10 Box Jumps 2 Min Rest 5 Min AMRAP (Each time, if you set bells down – 3 Burpee Penalty) 5 DB KB Clean (53/35) 5 DB KB Front Squat (53/35)...
PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 2 Split reps as necessary – both partners run & do burpees 400 M Run Going forward - 3 Burpee EMOM per person (except on runs) 10 S2O (135/95) 20 Power Cleans (135/95) 30 Front Squats (135/95) 40 Deadlifts (135/95) 400 m Run 40 Deadlifts (135/95) 30 Front Squats...
PSKC CrossFit - Liftmore (Olympic Lifting)Jerks for days...
PSKC CrossFit - CrossFitROPE CLIMBS: Be sure to wear long socks or knee sleeves to protect your legs.SKILLRope Climb20 minutes to master rope climb technique. Beginners will take the time to master the footlock. Veterans - work on legless rope climbs.MetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 1...
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PSKC CrossFit - UNLOADEDSKILLKB ReviewMetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 5 Burpees 10 Wall Balls (20/14) 10 KB Clean & Press (53/35) (5 Each Arm) 200 M Run...
PSKC CrossFit - CrossFitWeightliftingBench Press (5x3 @ 80% (Last set is all out))AccessoryRing Dips (3x8)MetconMetcon (Time)4 RFT 5 Thrusters (105/75) 10 Pull Ups 20 DU's...
PSKC CrossFit - CrossFitSKILLPistols 5-4-3-2-1 (Both Legs) Strict HSPU 5-4-3-2-1MetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 5 Strict HSPU 7 T2B 9 Box Jumps 200 m sprint...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Snatch Grip Push Press (5 x 3 Climbing)Weightlifting2: 3 Position Snatch (Work up to a heavy set)1 x high-hang 1 x low hang 1 x floorThe focus today is on keeping the bar close. The first snatch will be from...
PSKC CrossFit - UNLOADEDSKILLKB ReviewMetconMetcon (4 Rounds for reps)40w/20r x 5 rounds Battling Ropes Swings (53/35) Flutter Kicks Burpees...