PSKC CrossFit - CrossFitWeightliftingKETTLEBELL Complex (Work up to heavy set of the complex)1 DB KB CLEAN + 2 DB KB FRONT SQUATSMetconMetcon (AMRAP - Rounds and Reps)12 MIN AMRAP 200m sprint 10 KB snatches r/l (53/35) 10 wall balls (20/14) MOD 1: Same movements Sub (44/26) KB movements MOD 2: Same movements Sub (35/18)...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)6 Min Partner Stations Station 1 P1- 10 x Ring Row P2- Push Ups Station 2 P1-10 cal Skierg P2- Overhead Hold Station 3 P1-10 x Weighted KB Lunges (53/35) P2-Burpees Station 4 P1-12 x KB Swings (53/35) P2-Jumping Squats...
PSKC CrossFit - CrossFitWeightliftingDeadlift (Find training max)MetconMetcon (Time)21-15-9 Deadlifts (225/155) Single KB thrusters (53/35) Mod 1: 21-15-9 Deadlifts (155/105) Single KB thrusters (44/26) Mod 2: 21-15-9 Deadlifts (135/85) Single KB thrusters (35/18)...
PSKC CrossFit - CrossFitLOVE YOU DIESEL!MetconA: Metcon (Time)Running Portion of RelayTeams of 4: Break into teams of 2 (A & B) A: Run 800m B: Complete as many KB Swings (53/35) while A is running A: returns and completes as many goblet squats as possible while B runs. B returns...
PSKC CrossFit - CrossFitGet creative and rock a custom if you want! Best costumes get a free swag bag of PSKC goodies!MetconMetcon (Time)Teams of 3: Shit is about to get spooky! One goblin woddin at a time. 10 Rounds: 30 x cal rower 20 x box jump overs 10 x...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)3 Person Teams 3000m row 150 KB Thrusters (53/35) 90 pull ups/jumping pull ups 1 person on rower at all times, until row complete Other 2 working together to complete reps, 1 person always resting. Switch on row whenever necessary to complete all reps...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Sotts Press (6 x 2, Climbing)Weightlifting2: Snatch Pull + Full Snatch (Work up to a heavy DOUBLE (you may reset between))1 pull + 1 Snatch = 1 rep of the complexFocus on patience on the first pull and elongate...
PSKC CrossFit - CrossFitGymnasticsHandstand Push-ups (5-4-3-2-1)GymnasticsPull-ups (1-2-3-4-5)MetconMetcon (No Measure)40 sec on/20 sec off Toes to Bar Wall Ball Burpee pull ups Plate Pushes...
PSKC CrossFit - CrossFitWeightliftingSplit JerkMetconMetcon (AMRAP - Reps)Tabatta 20/10 x 8 Push Ups V ups KB Swings Slam ball...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)30w/30h/30r x 4 1- Plate push/plank 2- Flutter kick/hollow 3- Farmers carry (70/53) /over head hold 4- Airdyne/Wall Sit...