WOD

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 - 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 - 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 - CrossFitSKILLMetcon (No Measure)Double Unders + Muscle Ups / Chest 2 Bar / Pullups **3 Sets of Max Double Unders alternating with 3 Unbroken Sets of either 2 Muscle Ups / 3 Chest 2 Bar / 3 Pullups https://www.youtube.com/watch?v=h7XjUbUpeHE http://gymnasticswod.com/content/bar-muscle-progression-pt1MetconCrossFit Games Open 13.3 (AMRAP - Rounds and...

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