PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)4 X 5 min AMRAP Set bell down as needed 2 min rest between each round 1- 400 m Run/Row remaining time - max rep Russian KB Swing (53/35) 2-400 m Run/Row rem. time - max reps KB Push Press (53/35) either arm 3-400 m...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Non-Heaving Snatch Balance (5 x 2)Set the bar on your back in a back squat stance, without heaving dive under into the catch position of the snatch.More Weightlifting2: 2 Position Snatch (Work up to a heavy single)1 from the...
PSKC CrossFit - CrossFitSKILL1: Kettlebell Clean + Squat + Push Press with Push Ups Between Complex ((https://www.youtube.com/watch?v=TbX3QsUfsYw))Work up to a heavy set of the following KB complex: 2 x Double KB Clean + 2 Double KB Squat + 2 Double KB Push Press (with two (2)...
PSKC CrossFit - UNLOADEDMetconMetcon (6 Rounds for reps)Partner Work 6 Rounds P1 :30 seconds/P2 :30 seconds- max reps in 1 Minute Circuit through each station 1 Min Rest between rounds 1-Row/Ski Cal 2-Burpees 3-Goblet Squat (53/35) 4-Mtn Climbers 5-Slamball (30/20) Score is total number of reps per round...
PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Workout - 1 Person Working at a time- *Barbell cannot touch ground* 75 OH Squat (95/65) 50 Pull Ups 25 STOH 15 Burpees 75 Front Squat 50 Pull Ups 25 STOH 15 Burpees 75 Back Squat 50 Pull Ups 25 STOH 15 BurpeesMod 1 Same rules apply 75 OH Squat (75/55) 50 Jumping Pull Ups 25 STOH 15...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Cash In 20 x Burpees 18-15-12-9-6-3 Wall Ball (20/14) Overhead KB Swing (53/35) Box Jumps (24/20) Slamball (30/20) Cash Out 20 x Burpees...
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean Pull + Full Clean (Work up to a heavy set of the complex)Perform a clean pull, reset, then full cleanOn the clean pull, focus on keeping the bar close and PAUSE on your tiptoes after the pull (you...
PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)Additional time to stretch ankles, roll calfs, couch stretch.KB Warm-UpGymnasticsPistols (10 Minutes to Practice Pistols)Demonstrate Pistols and work progressions https://www.youtube.com/watch?v=b4q0kqmF608MetconMetcon (AMRAP - Rounds and Reps)Hunger WOD 4 7 Min AMRAP 10 Pistols (5 each leg) 10 KB Snatch (5 each arm)...
PSKC CrossFit - CrossFitWeightliftingBench Press (5 x 3 @ 80% - Last set all out)AccessoryPull-ups (3 x Max Rep - Pull Ups)Modifications Weighted Pull Ups Banded Pull UpsMetconMetcon (AMRAP - Rounds)Death by Ground to Overhead w/ 5 T2B EMOM EX: Min 1 - 5 x T2B & 1 x...
PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)Work/Hold/Rest :20w/:20h/:20r x 4 1- Push Ups/Plank 2- Jumping Air Squats/ KB Rack Hold 3- Skierg/Overhead Hold 4- Suicides/ Hollow Hold ***Score is the number of reps in your lowest round***...