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CrossFit KSX posted on Facebook

Friday’s Workout Strength: 1.)Front Squat 3-3-3 @70-80% of 3RM Conditioning 12, 9, 6, 3 reps of: Close Grip Bench Press-body weight/70% body weight Strict Pull Ups * can be done in a group setting One athlete supersets both exercises then rest between rounds while the other partner completes a round*

CrossFit KSX posted on Facebook

Wednesday’s Workout Strength: Push Press 5-5-5 (5RM) Skill: Review HSPU/T2B Conditioning: 10min cap HSPU 10,9,8,7,6,5,4,3,2,1 T2B 1,2,3,4,5,6,7,8,9,10

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CrossFit KSX posted on Facebook

Thursday’s Workout Strength: Close Grip Bench 10-5-3-1 * add all the weight from the 4 rounds for your score* Conditioning: 5 rounds for reps: 45 second max push press 135/95 15 sec rest 30 sec isometric pull-up hold 30 sec rest * record total number of push press and number of 30 sec holds completed*

CrossFit KSX posted an article

CrossFit KSX posted an article

CrossFit KSX posted on Facebook

Tuesday’s Workout Strength: 10 min EMOM 3 Deadlift @ 70% of 3RM Conditioning: 12min EMOM 3 Power cleans 155/115 5 strict pull-ups Rest 2 min: 3 rounds of: 1 min elbow plank 45 sec max supermans 30 sec Russian twist with weight 20/15 * 30 sec rest between rounds*

CrossFit KSX posted on Facebook

Friday’s Workout Strength: 1.) Floor press Find 3RM 2.)Ring dips 3 x max reps REST 60 sec between sets Conditioning 1.)10min AMRAP Run 100m 5- KB snatch – AHAP 5- KB snatch – AHAP 5 Burpee pull ups 2.)Core 3 rounds 30 sec Russian twist 25/20 30 sec superman 30 sec hollow rocks 30 sec rest

CrossFit KSX posted on Facebook

Crossfit KSX Quote of the Day: “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” Arnold Schwarzenegger

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General Information

NameCrossFit KSX
OwnerDiane Scanlan
Websitecrossfitksx.com
Phone(724) 972-7207
Emailinfo@crossfitksx.com
Address655 Braddock Ave
East Pittsburgh, PA 15112

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