09 Jul Let’s Do This
PSKC CrossFit – UNLOADED
Metcon (No Measure)
Not for Time:
Dumbbell Bench Press (50’s/35’s)
Ab Mat Sit-Ups
Not for time, but for quality effort.
On the dumbbell or KB’s bench press repetitions, these are completed with one dumbbell or KB in each hand. Stimulus wise, we are looking for a loading that allows us to complete that first 27 repetitions with at most one break. It should not be so heavy that we need to break multiple times.
Metcon (AMRAP – Rounds and Reps)
15 MIN AMRAP
6x DBL KB OR DB PUSH PRESS
9x Box Jumps
300m Run (stop sign)
Choose a weight on the KB’s or DB’s that your can get 10-15 reps unbroken when fresh. You dont want to go to light, its 6 reps, find a weight is doable and challenging.
On the box Jumps make sure you breathing at the top of the box and you are closing the hips. If box jumps are not your jam juat yet, we can do step-Up here. Making sure your foot and knee are at a 90 degree, and your not leaning over to step up, you are pushing your foot through the box, feeling your weight push through the heel and extend the hips forward quickly.
300m Run use almost as a recovery, you dont want to go to hard here and not be able to transition directly to the dumbells or KB’s