WOD

PSKC CrossFit - CrossFitWeightliftingBack Squat (5x5 at 60%)last set all outAccessoryWeighted Step-ups (3x10 )- 10 each leg - Double Kettlebell - Hold in the Front Rack -climb in weightMetconMetcon (AMRAP - Rounds and Reps)Ascending Ladder: 8 Minute AMRAP 2-4-6-8 etc…until time is called of: Deadlifts (225/155) ( 185/135) (135/95) Box Jumps...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)3 Person Friday 24 Min EMOM! 1 Partner @ each station Change stations every minute 1- Row 12/10 x Cal 2- 8 x Burpee 3- Max # of Goblet Squat Clean Thruster (53/35) *Score is total number of Goblet Squat Clean Thrusters*...

PSKC CrossFit - CrossFitWeightliftingBench Press (Establish a 1 Rep Training Max)MetconMetcon (AMRAP - Rounds and Reps)You go, I go; Partner 1 completes a full round before Partner 2 goes 15 Minute Amrap 10 Bench Press (135/95)(95/65)(65/45) 10 Power Cleans...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Time Cash In: 1000m Row 2 Rounds 30 x Burpee Box Jump Over 25 x Pull Ups/Ring Row 20 x KB Clean & Press (53/35) (each arm) Cash Out: 1000m Row *Split Reps b/t partner*...

PSKC CrossFit - CrossFitWarm-upMetcon (No Measure)500m Row / Slow Pace 15 Air Squats 10 Kips 400m Row / Medium Pace 15 Goblet Squats / Light Weight 10 Kipping/Butterfly Pull-ups 300m Row 15 Goblet Squats / Go up in weight 10 Strict Pull-upsMetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 Pull-ups **After each set complete 10 Wallball (20/14)(14/10)...

PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)7 Min AMRAP 10 x Burpees 15 x Sit Ups 25 x American Swings (53/35) -Rest 2 Min- 7 Min AMRAP 10 x Burpees 15 x Sit Ups 25 x American Swings (53/35) 35 x Cal Row -Rest 2 Min- 7 Min AMRAP 10 x Burpees 15 x Sit Ups 25 x...

PSKC CrossFit - CrossFitWeightliftingBack Squat (Establish a 1 Rep Training Max)MetconMetcon (Time)Partner up! Buy-in: 400m Run Together Then Split the following Reps: 30 Burpee Box Jumps 30 Thrusters (95/65) (75/45) 30 Toes to Bar 30 Thrusters 30 Burpee Box Jumps Cash Out: 400 meter Run Together...

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