PSKC 17.2

PSKC 17.2

PSKC CrossFit – CrossFit

Metcon

17.2 : Metcon (AMRAP – Rounds and Reps)

17.2 KettleBells

Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of:

50-ft. weighted KB walking lunge 16 toes-to-bars*

8 power cleans KN

Then, 2 rounds of:

50-ft. weighted KB walking lunge 16 bar muscle-ups*

8 power cleans KB

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

* Movements vary by division

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Masters 55+ (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chest-to-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Teens 14-15 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

Boys: 35-lb. dumbbells

Girls: 20-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Teens 14-15 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

Boys: 20-lb. dumbbells

Girls: 10-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

No Comments

Post A Comment
Follow

Get every new post delivered to your Inbox

Join other followers: