PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingD-Ball Over the Shoulder (work on technique)Take Med Ball from floor and toss over shoulderMetconMetcon (AMRAP - Reps)METCON: 5 rounds of 40w/20r 1: DBall Over the Shoulder (100/60) 2: Row 3: Burpee Pullups 4: Ski * one minute break at end ** Score is the sum...
PSKC CrossFit - PUSHView Public Whiteboard2K Row (Time)2000m Row...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)Circuit: 30sW/30sR x 5 Rounds 1- Burpees 2- Wall Balls (20/14) 3- Double Unders/Singles 4- Row Cals 5- Rest Object is to get the same number of reps every round. Score is total number...
PSKC CrossFit - CrossFitBuckle Up & Bring ItView Public WhiteboardWeightliftingBack Squat (Go for a 20 Rep Max)Take your time to build up in weight. Your goal should be around 125% of your bodyweight. This set is no joke and should be a significant emotional event.MetconMetcon (Time)3...
PSKC CrossFit - PUSHView Public WhiteboardMetcon (Time)2 RFT 800m Run 1000m Bike, Ski or Row...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner Up, 25 Min AMRAP 50/30 x Cals Row 50x Burpees 50/30 Cals Ski 50x OverHead Swings (53/35)...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up and Split Reps: Cash in:// GRACE 30 Clean and Jerks (135/95) (115/75) (95/65) Then……….Double Karen 300 Wallballs (20/14) (14/10) (Air Squats) Cash out:// GRACE 30 Clean and Jerks (135/95)(115/75) (95/65)...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)15 Min Amrap 15x Russian Swings 200m Run 15x Wall Balls 200m Run Rx -KB’s (53/35) Wall Balls (20/14) -Intermediate- KB’s (44/26) Wall Balls (14/10) -Beginner- KB’s (35/18) Air SquatsWarm-upStop Sign Run, then 5 xPush Ups 7x Sit-ups 9x Air Squats ———————- 200m Run 5x Push...
PSKC CrossFit - CrossFitView Public WhiteboardEMOM - Every Minute on the Minute12 Minute EMOMMetcon (Weight)A. Deadlift x2 (add weight every round) B. 12 Walking Weighted Walking Lunges (45/25) (lighter weight) (or no weight) (6 each side) Score: Weight On DLMetconMetcon (Time)3-9-15-21-15-9-3 Deadlifts (205/145) (185/125) (135/95) Box Jumps (Step-ups)...
PSKC CrossFit - UNLOADEDView Public WhiteboardJelly Belly (Time)50-40-30-20-10 - Sit-ups 25-20-15-10-5 - Burpees 10-8-6-4-2 - KB DEADLIFTS (70/53) 3..2..1.. Go, you will complete 50 Sit Ups/25 Burpees/10 DL 40/20/8 30/15/6 20/10/4 10/5/2...