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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 - 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...

PSKC CrossFit - CrossFitWas it mechanical failure or did you quit?View Public WhiteboardMetconMetcon (AMRAP - Reps)Every 2:00 minutes until you can't get all the reps in the allotted time :30 seconds max meters on Ski *Goal is 150m/100m :90 rest - during the "rest" start the Deadlift ladder at...

PSKC CrossFit - UNLOADEDView Public WhiteboardAccessoryCORE (20x Each)T2R Sit Ups Superman’s Reverse V UpsMetconMetcon (AMRAP - Reps)Circuit: 45W/15R x5 1- Mountain Climbers 2- Plank 3- Bike Cals 4- Air squats 5- Rest...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingClean and Jerk15 minutes to work up to a heavy triple touch and go clean and jerk. You cannot set bar down.MetconMetcon (AMRAP - Reps)10 1-minute rounds of: 25 squats Max reps of clean and jerks Rest 2 minutes between rounds. Men: 155 lb. Women:...

PSKC CrossFit - UNLOADEDView Public WhiteboardAccessoryWeighted Walking Lunge (100)MetconMetcon (Time)2 Rounds For Time Partner Up - SYNCHRO 10x DBL KB DL (In sync) * 10x DBL KB Clean (In sync) * 10x DBL KB Front Squat (In sync) * 10x DBL KB Push Press (In sync) *In between each KB movement, set KBs down...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Power Snatch (Work up to a heavy single for the day)MetconMetcon (Time)Empty Barbell 100 x Hang Power Snatch 100 x Push Press 100 x Hang Power Clean Intermediate - 80 reps Beginner - 60 repsGrip the empty barbell and ride the lighting. Good luck...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner up//Split reps// For time 100Cal Row 90 Bench Press (115/75 95/65 75/55) 80 DU 70 Back Squats 60 Weighted sit ups (45/25 25/15) 50 Snatches 40 Cal Skierg 30 Push Presses 20 Box Jumps 30/"24" 10 Bar Mus/Strict Pull ups//Ring Rows...

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