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PSKC CrossFit - CrossFitView Public WhiteboardSKILLSquat Snatch (Work up to a Heavy/Comfortable Weight)Additional Options: Power Snatch + Overhead Squat Power SnatchMetconMetcon (AMRAP - Rounds and Reps)THIS IS A SPRINT!!! Death By: Min 1: 1 x Pull Up + 1 x Snatch (95/65) Min 2: 2 x Pull Ups + 2...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)3 Rounds 9 Cal Ski 21 S2O (44/26) — 3 Rounds 15 Cal Ski 15 S2O (53/35) — 3 Rounds 21 Cal Ski 9 S2O (62/44) **20 Min Cap** 1 Partner starts on KB, one partner on Ski, when both are done with their reps, switch places. When each partner has completed...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)12 Min AMRAP 3-6-9-12 etc Burpee Over Bar (facing any direction) Deadlift (135/95) 3 Burpee/3 DL, 6 Burpee/6 DL, 9+9, etc for 12 min Score is the # of Reps completedINTENT: 12 Min is a relatively short workout, this means you should...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner!! 30 Min AMRAP P1- 500m Row + 6 Burpee over Rower P2- 40 DU’s/80 Singles Both partners wait on the other, before switching stations. Score is # of Row/Burpee completed. Every person counts as 1 round....

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)With a Partner - 30min AMRAP 40' double kb walking lunge (44/26) 10 STO (115/75) (95/65) (75/55) 1 Rope Climb (5 K2E)40' = length of rig...

PSKC CrossFit - CrossFitView Public WhiteboardSKILLReview proper Kb snatch techniqueKB Snatch (1 rep max each arm)MetconMetcon (AMRAP - Reps)Tabada (:20/:10 X8) * Kb snatch (53/35) * Bike/Row for cals * Push-ups * Box jumps (24/20)Stay at each station all 8 rounds * 1min rest between rounds...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)For Time 50-40-30-20-10 KB Snatch (53/35) Box Jumps/Step Up (24/20) **20 Burpees after each Round** NFT 3 Round 8 x Dbl KB/DB Floor Press Max Effort Strict/Band Pull Up...

PSKC CrossFit - CrossFitView Public WhiteboardE2MOMMetcon (AMRAP - Rounds)Every 2 min for 20 min (10 rds) * 3 Ring Dips (box dips) (push ups) * 5 Front Squats (135/95) (115/75) (95/65) * 7 BurpeesWeightliftingBench Press (Establish 1Rep Training Max)...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Skill Work -Kip Swing -T2B/K2C 20 Min AMRAP Buy In: 500m Row or Ski Remaining time: 3 Rounds 16 x Russian Swing (53/35) 8 x T2B/K2C Then 30 Wall Balls (20/14) Continue the 3 Rds+WB as many cycles as possible in the rem. time. Once time ends: Cash...

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