04 Aug FYF!!
PSKC CrossFit - CrossFitMetconMetcon (Time)Partner FYF! 1 Working at a time Both partner perform ALL reps 1000m Row Then 21-15-9 Hang Clean (135/95) Push Press (135/95) Back Squat (135/95)Mod 1 95/65 Mod 2 65/45...
WOD
04 Aug Friyay!!
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Style! Split Reps-1 working at a time 20-18-16-14-12-10-8-6-4-2 Heavy KB Deadlift (70/53) Push Press (53/35) Double KB Front Squat (53/35) **200m run together-- beginning, after round 12, & end**...
03 Aug Coach’s Surprise!!
PSKC CrossFit - CrossFit...
03 Aug Coach’s Surprise
PSKC CrossFit - UNLOADED...
02 Aug Work Together Wednesday
PSKC CrossFit - CrossFitGymnasticsPull-ups (7-6-5-4-3-2-1)Spend time working the Strict Pull Up & Push Up Weighted/Body Weight/BandedMetconMetcon (Time)Partner Work Split all reps 1 working at a time 800m Run (relay style) **Can be split in 400/400, 200's, or 100's** 50 x Pull Up/ Ring Row 50 x Wall Ball (20/14) 50 x Burpee 50 x...
02 Aug Work work Wednesday
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)Partner Work 30 Min AMRAP 1 partner completes round, then 2nd partner completes full round 200m Run/Row 10 x Goblet Thruster (53/35) 10 x American Swing (53/35) 5 x Burpee * Score is total number of rounds between both partners!*...
01 Aug Unloaded Chipper
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)15 min to work * Kipping Pull Up * T2B / K2C 25 min AMRAP 400m Run 10 x Burpee to Plate 20 x T2B/K2C/Sit Ups 30 x KB Push Press (total) (53/35) 40 x American KB Swing (53/35) 50 x Mtn Climber (total)...
01 Aug Rope Day
PSKC CrossFit - CrossFitSKILLRope Climb (15 Min - Work foot lock & power snatch)MetconMetcon (Time)5 RFT 6 x Power Snatch (135/95) 9 x T2B 1 x Rope ClimbMod 1 5 RFT 6 x Power Snatch (115/75) 9 x T2B/K2C 1 x Rope Climb Mod 2 5 RFT 6 x Power Snatch (65/45) 9 x Sit Ups 3...
31 Jul All the Cleans
PSKC CrossFit - CrossFitWeightliftingComplex of Power Clean - Squat Clean (Work up to Heavy Rep of Complex)Perform 1 x power clean then 1 x squat clean without letting go of barMetconMetcon (AMRAP - Reps)3 Rounds 4 min running clock 2 min rest between 400m run 15 Burpee over bar Remaining...
31 Jul Circuit
PSKC CrossFit - UNLOADEDMetcon (No Measure)Work & Hold :30W/:30H x4 1- DU's/Single --- Rock Hold 2- Flutter Kick----Hollow Hold 3-Jumping Lunges---Air Squat Hold 4- Sled Push---Plank...
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