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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)AMRAP30 Partner Up 200M Run 100 DU 50 DL (115/75)(95/65)(65/45) 200M Run 80 Air Squats 40 Push Press 200M Run 60 Box Jump Overs 30 Hang Squat Cleans 200M Run 40 T2B 20 Front Rack Lunges 200M Run 20 Burpees 10 OH Squat 200M Run...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (No Measure)20 MIN EMOM (:40W/:20R) Step Ups (45/35) Goal: Min of 10 steps per 40 sec or drop weight OR 300 Step Ups for time (45/35) 30 MIN cap...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (5x3 @ 80%)Last set = ALL OUT!AccessoryBent Over Row (4x10)MetconMetcon (AMRAP - Rounds and Reps)AMRAP24 w/a partner 32x Cal Ski 44x Sit Ups 20x Pull Ups 32x Wall Ball Shots (20/14)Men Cals: 32 Women Cals: 23 Mixed Gender: 27...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Snatch (Heavy set of 3)MetconMetcon (Time)7RFT 30 DU (Singles) 12/10 Row Cals 7 hang Snatch (95/65) (75/55) (65/45) Rest 1 Min...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront Squat (5x3 @ 80%)Last set = ALL OUT!AccessoryRomanian Deadlift (4x12)https://www.youtube.com/watch?v=PnBREGM7pE0MetconMetcon (AMRAP - Rounds and Reps)AMRAP20 400M Run 15 Front Squats (95/65) (65/45) (45/35) 15 BurpeesPick a weight you can go unbroken!...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 2 for time: 50 cals on machine (switch machines every round) 4 rounds of "Sadie" Sadie = 6 x Deadlift, 4 x Hang Clean, 2 x Thruster 135/95 50 cals 8 rounds of Sadie 50 cals 12 rounds of Sadie 50 cals 8 rounds of Sadie 50...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Thursday: Chad Prep - Week 2 Workout A: 5:00 Step Ups (45/35) 1:00 rest 4:00 Step Ups 1:00 Rest 3:00 Step Ups 1:00 rest 3:00 Step Ups...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (4 x 4 @ 70%)In between each set do 15 x skierg pull aparts. Last set is as many reps as possible.Metcon"G.I. JANE" (Time)FOR TIME 100 Burpee Pull-ups (Score is Time)The standard is strict pull-ups. Choose a pull-up bar higher than your...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up 5K Ski *every tag in the person must do 3 x KB clean & jerk each side before skiing (53/35) **every 5 minutes both partners do 200m run together and pick up where they left.Each pair decides how they want...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront SquatUse 70% of training max. On your last set do as many as possible with good form.MetconMetcon (Time)10 - 20 - 30 - 40 - 50 cals on bike/rower and Box Step Up & Overs (20") *After each round except the round...

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