PSKC CrossFit - CrossFitWeightliftingBench Press-work up to a heavy double https://www.youtube.com/watch?v=sss-zYhHpq0MetconMetcon (AMRAP - Reps)5 Rounds of Max Reps in 1 Minute: 1 Minute: Max Cal Ski 1 Minute: Double Unders (singles) 1 Minute: T2B (K2E) (T2R) 1 minute: Rest...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)6 Rounds 15 KB Swing (53/35) 10 Push Ups 200m SPRINT 1 Min Rest...
PSKC CrossFit - CrossFitWeightliftingFront Squat (5x3)-climbing setsAccessoryWeighted Step-ups (3x8 -each leg)**DOUBLE KB Front RackMetconMetcon (Time)-5 rounds for time- 5 Front Squat (155/105) (135/95) (95/65) 7 S2O (155/105) (135/95) (95/65) 9 Bar Over Burpees (burpees)...
PSKC CrossFit - CrossFitSKILLKB Snatch-work up to a max for each armMetconMetcon (No Measure)TABATA 20w/10r x 8 (stay on same station for all 8 rounds then switch. 90 sec rest between stations.) 1. Russian Swings (53/35) (44/26) (35/18) 2. Alternating Jumping Lunges 3. Alternating KB Snatches (53/35) (44/26)...
PSKC CrossFit - CrossFitWeightliftingDeadlift (5x3)-climbing setsAccessoryDimel Deadlift (3x12 @50% of 1 rep max)Start at the top and lower the bar to just below the knee while shifting weight back to the heels. Explode back up powerfully and repeat.MetconMetcon (AMRAP - Rounds and Reps)10 Minute AMRAP: 200...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)5 Rounds :40w/:20r Circuit KB Deadlift (70/53) Box Jumps (24/20) Turf Suicides Flutter Kicks...
PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)30 Minute Partner AMRAP Partner A runs one 400M Partner B does AMRAP Hang Power Cleans + Jerks until A gets back. (155/105) Rx (135/95) Mod2 (95/65) Mod1 Switch and repeat. Partner A runs 400M Partner B does AMRAP T2B Switch and repeat. Partner...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)30 MIN Partner AMRAP Split Reps b/t Partners 10 Sprint Length of Building 20 Slamball 30 Burpees 40 Wall Balls 50 American KB Swing (53/35) 60 Cal Row 50 American KB Swing (53/35) 40 Wall Balls 30 Burpees 20 Slamball 10 Sprint Length of Building **If finished once within 30...
PSKC CrossFit - CrossFitSKILLDouble KB Thruster (5 x 3)Work up to a heavy tripleMetconMetcon (Time)12 Double KB Thrusters (62/44) Rx (53/35) Mod2 (44/26) Mod1 200m Run 10 Double KB Thrusters 200m Run 8 Double KB Thrusters 200m Run 6 Double KB Thrusters 200m Run 4 Double KB Thrusters 200m Run 2 Double KB Thrusters 200m...
PSKC CrossFit - CrossFitSKILLClean and Jerk (1 RM)MetconMetcon (Time)50 Air Squats / 5 Clean & Jerks (225/155) Rx (135/95) Mod2 (95/65) Mod1 40 Air Squats / 4 Clean & Jerks 30 Air Squats / 3 Clean & Jerks 20 Air Squats / 2 Clean & Jerks 10 Air Squats...