PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Sometimes you're the butcher - sometimes you're the cow. Find a friend. Take your partner by the Hand. While one Works the machine the Other works the barbell. The swap is dictated by the barbell complex pace. Barbell is 135/95 Player 1 starts on; 5K Ski...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)3-6-9-12...
PSKC CrossFit - CrossFitCoach’s Corner: It is not every day you hear advice on becoming a monster; it is usually the other way around. “Be harmless,” they say. But how do you fight the monster that dwells in every mans’ heart without being one yourself? Jordan...
PSKC CrossFit - CrossFitView Public WhiteboardGymnasticsPull-ups (Max Reps Dead Hang Strict Pull-ups)Male Marine Pull-up Standards/Age Age Group Minimum Maximum 17-20 4 20 21-25 5 23 26-30 5 23 31-35 5 23 36-40 5 21 41-45 5 20 46-50 5 19 51+ 4 19 Female Marine Pull-up Standards/Age Age Group Minimum Maximum 17-20 1 7 21-25 3 11 26-30 4 12 31-35 3 11 36-40 3 10 41-45 2 8 46-50 2 6 51+ 2 4MetconMetcon (Time)800m run 30 x 1 arm KB cleans (53/35) 10 x pull-ups 800m run 20 x 1 arm cleans 20 x...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadliftUse 60% of your 3RM from last week. The last set is as many reps as possible with good form.MetconMetcon (AMRAP - Rounds and Reps)Teams of 3 21:00 AMRAP P1: 12 x Wall Balls P2: 10/8 cals on the bike P3: 8 x deadlift...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)29 MIN CAP: 10 Deadlifts (185/125) 10 Chest-To-Bar Pull-Ups 1 Power Clean (185/125) 3 Front Squats (185/125) 20 Handstand Push-Ups 20 Bar Facing Burpees 1 Power Clean (185/125) 3 Front Squats (185/125) 30 Alternating Dumbbell Snatches (50lb/35lb) 30 Toes-To-Bar 1 Power Clean (185/125) 3 Front Squats (185/125) 20 Handstand Push-Ups 20 Bar Facing...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)20 seconds on/ 10 second off for 8 rounds. Stay on the same station for 8 rounds. Rest 1:00 in between stations. 1. Wallball Situps 2. KB Swings 3. Flutter Kicks 4. Suicides Score: Reps of All Stations...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (3RM)Work up to a 3RM to establish your training max for this cycle.MetconMetcon (Time)FOR TIME: 20 MIN CAP 800 Meter Run 3 Rounds of Strict Cindy 400 Meter Run 2 Rounds of Strict Cindy 200 Meter Run 1 Round of Strict Cindy ---Strict Cindy: 5...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Metcon: E2MOM x 10 (30 Minutes total with rest) AMRAP2: 250/200 m Row/Ski Max Shoulder to Overheads Rest 1 Minute: Add weight every 2 rounds: F: 65/85/95/105/125 M: 95/115/135/155/185If you can't do prescribed weight start with 50% of whatever weight you want to end...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (3 RM)Work up to a 3RM to establish your training max for this cycle.MetconMetcon (AMRAP - Reps)Get into teams of 3. One person works at each station for each minute, then rotates. Rest the rest of the time if movement...