PSKC CrossFit - CrossFitWarm-upReview KB technique on swing, clean, snatchMetconMetcon (Time)5 rounds 1 arm KB Swing x 10 each arm 1 arm KB Clean x 5 each arm 1 arm KB Thruster x 5 each arm 10 x pushupsKB weight (53/35) (44/26) (35/18)...
PSKC CrossFit - UNLOADEDMetconMetcon (Time) Helen 3 RFT 400m Run 21 American KB Swings (53/35) (44/26) (35/18) 12 Pull Ups/ Ring Rows...
PSKC CrossFit - CrossFitWeightliftingA: Bench Press (5 x 5 at 60%)last set is as many reps as possible.GymnasticsB: Pull-ups (Max Reps)in between bench sets - do as many strict pullups as possible, mixing the grip each setMetconMetcon (Time)5 rounds 25 x Push Press (75/55) (65/45) (45/35) 50...
PSKC CrossFit - UNLOADEDSKILLDouble-UndersMetconMetcon (AMRAP - Reps)20 min EMOM Min1: 30 DU's / 60 Singles/ 20 Singles Min 2: 12 Burpees/ 5 Burpees / 8 Inclined Push up & Jump Min 3: 5 Cal Ski Min 4: 15 KB Swing (53/35)...
PSKC CrossFit - CrossFitWeightliftingHang Power Clean (work up to a heavy double)MetconMetcon (AMRAP - Rounds and Reps)5 rounds of 3 minute AMRAPS with 1 minute rest in between 5 x burpee box jumps 10 x KB Snatch (5 each arm) 53/35 44/26 35/18 15 x situps* pick up...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure):30W/:30H/:30R x 5 sets 1- Lunges/Wall Sit 2- Mtn Climber/Plank 3- Flutter Kicks/Hollow Hold 4- Burpees/Dead Hang...
PSKC CrossFit - CrossFitWeightliftingBack Squat (5 x 5 at 60%)Last set is as many reps as possible. This is the number entered into Wodify.WeightliftingWeighted Step-ups (3 x 6 each leg)use a barbell in the front rack position.MetconMetcon (AMRAP - Rounds and Reps)10 min AMRAP 7 x...
PSKC CrossFit - CrossFitMetconMetcon (Time)Partner “Nutts” Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)Partner A runs one 400M Sprint Partner B does AMRAP KB Clean & Press (53/35) (44/26) (35/18) Switch and repeat. (score is reps of Clean & Press; Each person only runs once and AMPRAP's once) Partner A runs 400 M Partner B...
PSKC CrossFit - CrossFitWeightliftingDouble KB Curtis Ps (1 RM)Clean/Lunge/Lunge/PressMetconMetcon (AMRAP - Reps)30w/:30r x 5 rounds Circuit (straight through no rest) 1. Burpee Box Jumps 2. Sledge Hammer 3. Wall Ball 4. Row for Cals 5. KB Snatch (switch at :15)...