WOD

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)5 Rounds Stay at each station for 1 full minute & switch 1- Farmers Carry (70/53) 2- KB High Pull (53/35) 3- Walking Lunges 4- Burpee Box Jump Overs 5- Rest...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)30 MINUTE AMRAP: ** 2 Members will be working on the AMRAP ** 1 Member will be finding a 1RM POWER CLEAN AMRAP: - 120 Wall Balls (20/14) (14/10) (Air Squats) - 90 KB SNATCHES (53/35) (44/26) (35/18) - 60 ROW for Cals -...

PSKC CrossFit - UNLOADEDMetcon (Time)Teams Of 2 - Split Reps (30 min cap) 80 Cal Row 20 Wall Ball 60 Cal Row 40 Wall Ball 40 Cal Row 60 Wall Ball 20 Cal Row 80 Wall Ball...

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 -EMOM)-If you do not have a MAX work with a light weight -THIS IS NOT FOR WEIGHTMetconMetcon (AMRAP - Rounds and Reps)15 MIN AMRAP - 50...

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 - 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...

Follow

Get every new post delivered to your Inbox

Join other followers: