Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
11-10-12 Sprint Intervals Workout
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murph plus Workout
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PSKC Comp Class - 11.12.12 Workout
Class is at 4:30 Monday
Skill
Squat clean:
3X1@75% (of most recent 1 rep max) ,
2X1@80%,
1X1@ 85%,
1X1@90%,
3X1@85%,
2X1@80%
– rest 30-60 seconds between each setConditioning
5 rounds for time:
10 x Clean and Jerk (155/105)
1 legless rope climb (start seated if possible) -
CrossFit HK WOD 11-10-12 Workout
5 minutes to establish a Max Height Box Jump.
-then (no break)
Men-
12-9-6 of:
Muscle-Ups [C2B and PushUps Scaled]
Front Squats @ 250# [95#]
For time.
-then (immediately at completion of the WOD, or when the 10 minute cap is reached)- 5 minutes to establish a Max Height Box Jump. 45.5" -
PSKC Comp Class - 11.12.12 Workout
Strength (Fridays outlaw)
Every 15 seconds for 21 reps
Banded deadlift (255 + blue band doubled on one end)5 x 3 bench press
- 225, 255, 255, 255, 275Conditioning
5 rounds for time:
10 x Clean and Jerk (155/105)
1 legless rope climb (start seated if possible)
- 10:38Aux
3 x 15 strict ghd raise -
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Olympic Total Workout
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5min triplet Workout
Barbell complex @ 135# for 9min
5min AMRAP
4 Thrusters 95#
8 Bar over burpeesrest 1 min
5min AMRAP
7 Hang Power Clean
7 Bar over burpeerest 1min
5min AMRAP
5 SDHP
8 Bar over burpee4rds in each