PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)5 Min AMRAP 1,2,3,4,etc Goblet Squat (53/35) Russian Swing (53/35) Weighted Lunge (each leg) (53/35) 2 Min Rest 5 Min AMRAP 1,2,3,4,etc Push Ups Jump Rope KB Push Press (each arm) (53/35) 2 Min Rest 5 Min AMRAP 1,2,3,4,etc Sit Ups Slamball Turf Sprint ***Score is the last round completed***...
PSKC CrossFit - CrossFitWeightliftingFront Squat (4X4 @ 70%)AccessoryFront rack step-back lunges * 3 X 8 each leg - increasing weightMetconMetcon (AMRAP - Reps)EMOM for 9 min (3rds total) - 7 back squat (225/155) - 10 burpees - 40 double undersMOD1: back squats (185/115) ...
It's time for Friday Night Lights and the 2016 CrossFit Open! Thanks to our friends from the Catalyst Gym last year we introduced "Friday Night Lights" to coincide with the CrossFit Open, a 5 week worldwide CrossFit competition where you get to test your fitness. There are...
PSKC CrossFit - CrossFitMetcon (Time)Partner Up, Split reps ups as needed. Each Station must be complete before you can move on to the next. 1) 50-40-30-20-10 Rower/Ski (cals) Push-Ups 2) 50-40-30-20-10 Ground 2 Overhead (115/75) ...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)-Partner Friday! - Split Reps as needed **Every 3 Min pair must complete 5 Burpees*** 60 Cal Row 60 Box Jumps (24/20) 60 Wall Balls (20/14) 60 Partner Med-Ball Sit Ups (20/14) 60 Wall Balls (20/14) 60 Box Jumps (24/20) 60 Cal Row...
PSKC CrossFit - Liftmore (Olympic Lifting)1: Behind The Neck Jerk (5 x 1+1)Complete 1 BTN jerk + 1 jerk from the front then return the weight.2: Back Squat (See below:)Week 1 of Wendler 5/3/1 65% x 5 75% x 5 85% x 5+3: Dimel Deadlift (3 x 20)Start...
PSKC CrossFit - CrossFitMetcon (AMRAP - Reps)Partner Up - There will be 5 Stations, each station is 60 seconds of work. You will rest 1 min after all 5 stations (round) is complete. You will perform this for 6 rounds. At each station...
PSKC CrossFit - CrossFitBench Press (5 x 5 @60% - Last set ME)Whats your Bench BRO?Accessory3 x Max Effort Strict Pull/Chin UpMetcon (AMRAP - Reps)4 x 2 minute rounds 1 min. rest between each round. Within two minutes complete 15 reps of deadlift, remaining time get as...
PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)30w/30h/30r ×4 @ each station 1 Min rest after each station 1-Turf Sprints/ KB Rack Hold (53/35)/ Rest 2-Target Burpee/ Dead Hang/ Rest 3-KB Thruster (53/35)/ Wall Sit/ Rest 4-Flutter Kick/ Hollow Hold/ Rest Score is average reps from 4 rounds, at each station. (Ex:...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Snatch Grip Push Press + OHS + Sotts Presses (5 Sets)Perform 1 Push Presses + 2 OHS + 3 Sotts Presses Climb in weight and work up to a "heavy" set.Weightlifting2: Snatch from the Blocks (See below:)Set the blocks so...