WOD

PSKC CrossFit - CrossFitWeightlifting1 Hang Snatch + 1 Power Snatch + 1 Full SnatchWork up to a heavy complexMetconMetcon (Time)8 RFT12 Wall Balls (20/14) (14/10) 5 Snatches (115/80) (100/70) (85/55) 10 Russian KBS (53/35) (44/26) (35/18)...

PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)Work/ Hold/Rest :20w/:20H/:20r x 5 1- Flutter Kicks/Hollow Hold 2- Jump Rope/Rock Hold 3- Jumping Squat/ Squat Hold 4- Bear Crawl/Plank...

PSKC CrossFit - CrossFitWeightliftingBack Squat (6x1 @ 90% 1RM)No all out setEccentric Lateral Step Downs (3x10 each leg)https://www.youtube.com/watch?v=ew9c009-UaA Slow, controlled, heel barely touches ground. To increase difficulty, add weight with a single kettlebellMetconMetcon (AMRAP - Rounds and Reps)12 Min AMRAP3, 6, 9, 12, 15, 18.. Squat Cleans...

PSKC CrossFit - CrossFitMetconMetcon (Time)4 RFT Partner Style - Split reps 400 M Run (Together) 50 Goblet Squat (53/35) (44/26) (26/18) 50 KB Swing (Same weight) 50 Burpees...

PSKC CrossFit - CrossFitMetconMetcon (1 Rounds for calories)Team of 3 1st Course 10 min EST Max Cal RowMetcon (AMRAP - Reps)2nd Course 10 min Max Wall Ball w/ 100 M Run **P1 & 2 work on wall balls while P3 runs 100M**Metcon (Weight)3rd Course 10 min EST Max Front Squat...

PSKC CrossFit - CrossFitWeightliftingWeightliftingBench Press (5x3 @80% (Last set all out.) )AccessoryRing Dips (3x10)Modify using bands or go down to a bench for triceps dipMetconMetcon (AMRAP - Rounds and Reps)AMRAP 20 5 Push Ups 10 Push Press (95/65) (75/55) (55/35) 15 Air Squats...

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