PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)"DORK" 6 Rounds for Time 60 DU 30 OH KB Swings (53/35) 15 Burpees Scaling Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes. Intermediate Option 4 rounds for time of: 60 double-unders 30...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Death By:.. 0-2 min 150m Row 2 Kb Clean (53/35) + 2 Air Squat Rest Remaining time 2-4 min 150m Row 3 Kb Clean + 3 Air Squat Rest remaining time 4-6 min 150m Row 4 Kb Clean + 4 Air Squat Etc until you cant complete...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)10 MIN AMRAP 5x Burpee Box Jump Overs 5x Thrusters 5x Pull Ups (95/65) (75/55); (Jumping) (45/35); (Ring Rows); (Step Up and Overs) *Thrusters should be a weight that is light for you and you can burn out 5 every roundWeightliftingFront Squat...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Not For Time 800m Run 50 x Weighted Squats 400m Run 50 x Weighted Squats Work/Hold/Rest :30/:30/:15 x 5 Rounds 1- Ski Cals / Overhead Hold 2- Overhead Press/ Dead Hang 3- Russian Twist/ Hollow Hold 4- American Swing/Plank Hold to KB...
PSKC CrossFit - TEAM SERIESView Public WhiteboardMetconMetcon (Time)EVENT #1: -10 MIN CAP- Athlete 1: ROW SPRINT 500 Tag Athlete 2: ROW SPRINT 500 Tag Athlete 3: SKI SPRINT 500 Tag Athlete 4: SKI SPRINT 500WeightliftingTEAM SERIES- TRIPLE FRONT SQUAT (1x3)EVENT 2: 10 MINUTES: -All teammates will work up to a heavy triple FRONT SQUAT SCORE: TOTAL...
PSKC CrossFit - CrossFitView Public WhiteboardMetconA: Metcon (AMRAP - Reps)Partner Up - You Go / I Go 15:00 AMRAP - Ascending Ladder D-Ball (100/60) Side Toss Over Box + Burpee Over Box (30/24) 5:00 - restPick D-Ball up from the ground, rotate and throw over the box, immediately do...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Metcon- Partner Up 4 RFT - Split Reps 10x DBL KB Squat Clean Thrusters (HEAVY) 20x Ring Rows 30x OH Swings (70/53) 40x DBL KB Walking Lunges w/squat clean wt 50x Air Squats...
PSKC CrossFit - CrossFitRoll the Dice - it's Coach's choice...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Power Snatch (Work up to a heavy single)MetconMetcon (Time)Grab an empty barbell 45/35 100 x Hang Power Snatch 100 x Push Press 100 x Hang Power Clean Looks easy on paper...
PSKC CrossFit - UNLOADEDView Public WhiteboardAccessoryRing Dips (4x10)1 arm KB Row (4x10)MetconMetcon (AMRAP - Rounds)EMOM20 Min1: 10/7 cal ski Min2: 2 Wall Walks Min3: 100m Farmers Carry Min4: 20 Alt Battle Rope...