PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFloor Press (Single Arm KB Floor Press- 3 Sets x 8 Reps )Max Pull Ups between each Set https://m.youtube.com/watch?v=pt5R2YST-OkMetconMetcon (No Measure)E3MOM x 12 Min 250/200m Ski 10 x KB Snatch (53/35) E3MOM x 12 Min 250/200m Row 12 x Push Up **Goal: Keep Screen under 1:55 women...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBack Squat (Heavy Set of 5 Reps )Take no more than 5 SetsMetcon (Time)Partner Metcon Cash In: 2x 200m Relay Run - Each (you go I go, you go I go) 8 RFT 4 x Thrusters (95/65) 5 x Back Squat 6 x Back Rack...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time: Partner up- Split Reps 2 rounds with a 30min cap * both partners do a rope climb after each movement 100 cal bike/ row 50 S2O 135/95 50 T2B 50 front squats 135/95...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)3 Rounds for time: *3 minute rest between each round 500m Row 400m Run Score is total time including rest...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (Max weight on a set of 3 )MetconMetcon (Time)For Time: 10 to 1 reps down and then 2-10 reps back up -American KB Swings (53/35) -Push-ups *10 box jumps after every even round* Don't repeat round of 1...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For time: 50 sit-ups 50 doubles 500m Erg 40 sit-ups 40 doubles 500m erg 30 sit-ups 30 doubles 500m erg 20 sit-ups 20 doubles 500m erg 10 sit-ups 10 doubles 500m erg...
PSKC CrossFit - CrossFitView Public WhiteboardWeightlifting5x5 Hang cleans (5x5)5 sets of 5 Hang cleans Work up to a weight that you can still do unbroken with good formMetconMetcon (AMRAP - Rounds and Reps)24 min AMRAP Partner up- Split Reps 30 plate oh lunges 45/25 20 hang cleans 115/75 10 pull-ups 300...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 3 Split row Everyone does 11 reps of each movement 2001 m row/ski 11 HSPU 11 Power cleans 135/95 11 Box jump overs 11 Front Squats 135/95 11 Toes to bar 11 Shoulder to overhead 135/95 11 Bar over Burpees 11 Thrusters 135/95 11 Pull-ups 2001m row/ski...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)800m run 20 sit ups 600m run 40 sit ups 400m run 60 sit ups 200m run 80 sit ups...
PSKC CrossFit - CrossFitView Public WhiteboardWork up to a heavy DBL KB clean x 2 & pressComplex of: 2 Double KB Clean 1 PressMetcon (Time)5 rounds 30 russian swings(53/35) 25 doubles 20 press (10 each side) 25 Doubles 10 cleans (5 each side)Goal is to not set the kettlebell down!...