PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)3 person Teams 20 min AMRAP 1-200m Ski 2- 5 x DBall Clean 3- 20 x Air Squat One person at each station. Switch stations when all 3 partners have completed their station. ——————————— Not For Time: In no certain order...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPower Clean (1 rep max)MetconMetcon (Time)Teams of 3 - 1 working at a time - 30 min cap 50-40-30-20-10 * Row for cals * Burpee Box Jumps (24/20) Directly into 50-40-30-20-10 * Wall Ball Shots (20/14) * Power CleansFor power cleans: 50s - (115/75) 40s - (135/95) 30s - (155/105) 20s...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Partner Tabataa :20w/:10r x 8 1- Plank Hand Taps 2-MedBall Russian Twist 3-MedBall Squat Passes 4- Target Burpee Dead Hang 5- MedBall Sit Ups Not for Time 3 x 15 Dumbell Side Bends Each Side 3 x 15 Good Mornings...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)AMRAP 15 min * 200m Run * 8 TTB (K2E) (situps) * 5 Deadlift (225/155) (205/145) (185/125)WeightliftingFront Squat (Work up to a 4 rep max)AccessoryBulgarian Split Squat 3X10 ea...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)30 Min AMRAP: Teams of 3: 3 Rounds (Each Partner Does 1 Round) P1: 400m Ski P2 &P3: AMRAP Hang Clean + Jerks Until Partner Returns (135/95) 3 Rounds P1: 400m Row P2 & P3: AMRAP Back Squats Until Partner Returns 3 Rounds P1: 400m Ski P2...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)For time - Partner Up 100 Cal Ski 80 KB snatch (53/35) 100 burpees box jumps (24/20) 80 KB Snatch 100 Cal Ski...
PSKC CrossFit - UNLOADEDView Public WhiteboardWarm-upCore: 2 Rounds 30 Hollow Hold Rocks (Mod: 60 flutter kicks, 1 leg up=1 rep) 30 Supermans 30 Sit-Ups (add weight if you're feelin' frisky)Metcon (Time)For time (15 min cap) 21 HSPU 21 Box Jumps (24/20) 1 Rope Climb 15 HSPU 15 Box Jumps 2 Rope Climbs 9 HSPU 9 Box Jumps 3...
PSKC CrossFit - CrossFitView Public WhiteboardWarm-upCore: 2 Rounds 30 Hollow Hold Rocks (Mod: 60 flutter kicks, 1 leg up=1 rep) 30 Supermans 30 Sit-Ups (add weight if you're feelin' frisky)Metcon (Time)For time (15 min cap) 21 HSPU 21 Box Jumps (24/20) 1 Rope Climb 15 HSPU 15 Box Jumps 2 Rope Climbs 9 HSPU 9 Box Jumps 3...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds)16 Min EMOM Odd Min: Row 200m Even Min: 15 Wallballs (20/14) Scaling: Row 150m 15 Wallballs (14/10) or 10 Wallballs (14/10) Score=Rounds completed...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)3 RFT 25x American Swings (53/35) 25x Push Ups Scaling: *Lower the kettlebell weight *Hand Release Push Ups Time Cap: 15 MinutesWeightliftingHeavy Set of 5 Push Presses (1x5)As we did Monday, take no more than 5 sets to work up to a HEAVY set of...