PSKC CrossFit - UNLOADEDDBL KB DL (Work Up to a Heavy Double )Double KB DeadliftMetcon (AMRAP - Rounds and Reps)13.2 Unloaded Style 10 MIN AMRAP 5x DBL KB Press (44/26) 10x DBL KB DL (Same weight) 15x Box Jump (Step Ups are RX) (low box)...
PSKC CrossFit - CrossFitWeightlifting— Review Power Snatch —-Work on Barbell Cycling Barbell Cycling Strategies: http://www.crossfitinvictus.com/blog/barbell-cycling-strategies-power-snatch/Snatch (3 Power Snatches at 50% of 1 RM -10 min EMOM)-If you do not have a MAX work with a light weight -THIS IS NOT FOR WEIGHTMetconMetcon (AMRAP - Rounds and Reps)15 MIN...
PSKC CrossFit - CrossFitWarm-up-Ski Relays ***Divide teams into 2 or 3. ***Switch every 100 Meters (5 Rounds Each Teammate)GymnasticsWork on HSPU and T2B progressions.Handstand Push-ups (3 x HSPU MAX REPS - Rest 90 Seconds between Sets)Toes-To-Bar (3 x T2B MAX REPS...
PSKC CrossFit - UNLOADEDMetcon (Time)3RFT 15x Swings (53/35) 15x Push Ups 15x Cal Row 3 MIN REST 3RFT 15x Wall Ball 15x KB Clean (53/35) (Watch the clock and mark your time after first workout. Start 2nd workout 3 min after completing the first)...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)21 Min EMOM 1- 12/10 Cal Ski 2- 12 x Plate G2O 35/25 3- 20 x Lunges...
PSKC CrossFit - CrossFitWeightliftingDeadlift (WORK UP TO A HEAVY DOUBLE)MetconCrossFit Games Open 13.2 (AMRAP - Rounds and Reps)10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24" / 20"S2O- (115/75)(95/65)(65/45) DL- (same) Box Jumps (Step ups are accepatable for RX on...
PSKC CrossFit - CrossFitMetconMetcon (Time)Partner up, Split the Reps: 500m Row / Ski 4 Power Cleans (225/155) (185/125) (135/95) 30 HSPU 4 Power Cleans 30 Wall Ball 4 Power Cleans 100 Double Unders 4 Power Cleans 30 Pull Ups 4 Power Cleans 30 American KB Swings (70/53) (62/44) ( 53/35) 4 Power Cleans 500m Row / Ski...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner-Up 48-42-30-18 Wall Balls (20/14) Box Jumps/Step Ups Kettlebell Push Press (53/35) Cals//Rower 3.2.1 Go: You will complete 48 reps of each movement, 42..30..18....
PSKC CrossFit - CrossFit...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)What’s it gonna be?!...