PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)AMRAP7 7 Pull Ups 6 Bar over Burpees 5 S2OH (95/65) *3 Min Rest AMRAP5 6 Pull Ups 5 Bar over Burpees 4 S2OH (135/95) *3 Min Rest AMRAP3 5 Pull Ups 4 Bar over Burpees 3 S2OH (155/125) *S2OH is from the floor *Start each AMRAP...
PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (7 min max) 200m Run 5/5 SA Front Squat 5/5 SA Push Press :15/:15 SA FR HoldStrengthMetcon (Weight)EMOM x 12 MINUTES MIN 1 - :45 KB FR Hold MIN 2 - :45 DBL KB Hollow Body Flutter Kicks MIN 3 - :45 KB...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up (split reps) !!!S P R I N T!!! 10 Push Ups 20 DBL KB Squats (53/35) 8 Strict HSPU (KIPPING) (DBL KB PUSH PRESS) 400M Run Together 20 Push Ups 20 DBL KB Squats 8 HSPU 400M Run Together 30 Push Ups 20 DBL KB Squats 8 HSPU 400M Run...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 3 "Linda" 10-9-8-7-6-5-4-3-2-1 Bench Press (185/125) Squat Clean (135/95) Deadlift (275/185) Each Teammate starts at a station, completes 10 reps of the movement they are on , then rotate to the next movement, complete 10 reps, then the final movement, complete...
PSKC CrossFit - PUSHView Public WhiteboardMetcon (AMRAP - Rounds and Reps)"Purdham" AMRAP (with a Partner) 31 minutes 31 Burpees 31 Double-Unders 31 Deadlifts (95/65) 31 Push-Ups 31 Box Jumps (24/20 in) 31 Hang Power Cleans 31 Air Squats 31 Kettlebell Russian Swings (53/35) 31 Shoulder-to-Overheads 31 AbMat Sit-Ups 31 calorie Row 31 Wall Ball (20-14)...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)5 rounds of :30w/:30r 1) Row 2)1 arm KB farmers Carry 3) Double DB curl to press 4) Bulgarian Split Squats 5) Wall Ball Sit Ups *1:00 rest in between roundsToday's goal is to break a little sweat and work on some unique...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFilly Complex (work up to 3 each side)See video for description https://www.facebook.com/PortsmouthSpartanKettlebellClub/videos/485465129006366/Purpose of today's exercise is to learn a new skill that requires equal parts brain and body.MetconMetcon (Time)5 ROUNDS FOR TIME 5 X 1 ARM SWINGS (53/35) 5 X CLEANS 5 X SNATCHES 5...
PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 20 Shoulder Taps 5 Push Up to Pike 5 Cal Row 20 Mountain Climbers 5/5 Single Arm Bent Over Row 7 Hanging Leg RaiseWorkoutMetcon (AMRAP - Rounds and Reps)"DOUBLE AMRAP" AMRAP x 8 MINUTES 12/10 Cal Row 10 Push Up/HSPU 10 Renegade Rows -Rest 2:00- AMRAP...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPower Clean - Hang Clean - Hang Squat Clean (work up to a heavy single)Work up a heavy single of the complex: Power Clean Hang Clean Hang Squat Clean.Bar doesn't touch the ground once you start.MetconMetcon (Time)30 x Hang Power Clean (135/95) then 3 rounds...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)Warm Up: 50 x Walking Lunge w/ KB - 1 arm Clean/1 arm suitcase (25/25) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :30 Plank Hold 1:00 Plank Rotations* *Push-up Plank to Elbow Plank and repeat! STATION 2 :30 Squat Hold 1:00 Squat...