06 Dec Racked Out
PSKC CrossFit – CrossFit
DON’T SET THEM DOWN
A: Double KB Front Squat
Perform a set of 5 reps of squats, then 5 reps of HSPU
B: Handstand Push-ups (5 x 5)
Perform strict or deficit depending upon level. Beginners perform 3 x wall walks or 5 x pushups.
Metcon (AMRAP – Reps)
Minute 1: Double KB Rack Carry/Walk
Minute 2: Double KB Front Squat
Minute 3: Farmers Carry
Minute 4: Rest
Weight (53/35) (44/26) (35/18)
*Each time you drop and/or use unauthorized rest position – you accumulate 10 burpees paid at the end of the workout
**For rack carry and squats KBs must maintain 3 points of contact (your forearm, bicep, and chest)
***Score is total number of squats.
This is all about pain tolerance. Choose the correct weight – DON’T CHEAT. Keep the bells together, not on top of shoulders.