07 May EMOM Day
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)28 Min EMOM MIN 1: 12 x Box Jump/Step Up MIN 2: 45 sec Plank MIN 3: 250m/200m Row MIN 4: Rest...
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07 May Boneyfiddle Triathlon
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)1200m Run 50 Russian Swings 53/35 1k Row 50 Russian Swings 1k Ski 50 Russian Swings...
06 May RunDay MonDay
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)For Time Cash In: 1200m Run You pick how it’s accomplished : 100 x Russian KB Swing (53/35) 100 x Sit Ups Cash Out: 1200m Run...
06 May Max Out Monday
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBack Squat (Work up to a 1 Rep Max.)MetconThe Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles...
04 May PUSH: Run
PSKC CrossFit - PUSHView Public WhiteboardMetconMetcon (AMRAP - Rounds)Every 3 Min for 30Min 400M Run 10 Air Squats -Rest the remainder of the time -Decrease distance if necessary -Sub Run for Row(400M) or Bike (800M) - Run counts for Marathon May 👍🏼 Score: Rounds...
03 May How High Can Ya Go
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner Up 30 Min AMRAP Buy In: 2K row or Ski Then 2-4-6-8-10-12 etc...
03 May Funday Yes Funday
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (3 Rounds for reps)Partner Up 3 Stations 10 Min Each No Rest Between Stations Partner A:Ski 150 M/Partner B: Alt KB/DB Ground 2 Overhead 500m Bike/ Walking Lunges 200m Sprint/ Farmers Carry...
02 May Combo Day- TRIO
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)3 Man Team!...
02 May TRIO
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time 3 Person Team A: 1000m Row 100 Step Ups 100 Sit Ups B:500m Row 50 Step Ups 50 Sit Ups C: 250m Row 25 Step Ups 25 Sit Ups *All partners complete reps at that station, before rotating (row, step ups, sit ups) Each group completes ALL 3 stations...
01 May Work/Hold Circuit
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Circuit :30W/:30H/:30R x4 *Stay at each station 4x before switching* 1- DB KB/DB Press/Hold 2- V-Up or Russian Twist /Hollow Hold 3-Side Plank/Side Plank 4- Weighted Squat/Squat Hold...
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