TEAM SERIES APRIL

TEAM SERIES APRIL

PSKC CrossFit – TEAM SERIES

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Metcon

Metcon (AMRAP – Reps)

WOD 1:

2 MINUTE STATIONS:

**Choose 1 person to complete each station. Each athlete will go all out for as many reps as possible in 2 minutes.

1. Plate Burpees (25/15)

2. Single Kettlebell Thrusters (switch hands whenever needed)

3. Double unders/singles

4. KB Snatches (53/35)

**Score: Total Reps Combined at each station

**Each member will only complete 1 station.

Weightlifting

4 MAN TEAM TRIPLE DEADLIFT (1×3)

TEAM TOTAL WEIGHT
-Work up to a heavy triple deadlift (10 MINUTES)

–Athletes start with an empty bar .

-One working at a time

SCORE: TOTAL WEIGHT FOR THE WHOLE TEAM

Metcon

Metcon (AMRAP – Rounds and Reps)

WOD 3-Choose any two athletes to complete (other 2 athletes rest)

– 5 Minute AMRAP: Complete any way you want

7 HANG CLEANS (135/95)(95/65) (65/45)

7 Burpee Box Jump Overs

Score: Rounds and Reps

**NO TRANSITION TIME/NEXT 2 ATHLETES BEGIN***********

Metcon

Metcon (AMRAP – Rounds and Reps)

WOD 4- Choose any two athletes to complete (other 2 athletes rest)

-5 Minute AMRAP: Complete any way you want

7 S2O (135/95) (95/65) (65/45)

7 Burpee Box Jump Overs

Score: Rounds and Reps

Metcon

Metcon (AMRAP – Rounds and Reps)

WOD 5:

15 MINUTE AMRAP:

CASH IN: 800m Run with 2 Kettlebells (pass on and off with team when needed)

-When all members are back from CASH IN

AMRAP: 2 People working at a time / all reps count/ If two people go and complete 10 reps = 20

-300 Goblet Squats (53/35) (44/26) (35/18)

-200 OH KB SWINGS (same)

-100 PULLUPS (jumping pull-ups)

Score: Rounds and Reps (800 Meter Cash in does not count in the score)

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