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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Metcon: 20 MIN AMRAP 1 round of "The Chief" - 200 M RUN 2 rounds of "The Chief" -200 M Run 3 rounds of "The Chief - 200 M Run sooo on… The Chief: 3 Power Cleans -(135/95) 6 Push Ups 9 Air Squats Score: REPS...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Power SnatchMetcon ()Ghost (3 Rounds for reps)6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed,...

PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 0:30 Rest b/t Stations STATION 1 Row 500m then Max Box Step-Ups in remaining time STATION 2 Ski 400m then Max Hand 2 Hand KBS in remaining time STATION 3 Bike 800m then Max Burpees remaining time STATION 4 100 Air Squat then Max Jump Rope remaining time...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)With a Partner: AMRAP10: 1k Row 100 T2B Max situps -2 Min Rest- AMRAP10 2K bike 100 Wall Balls Max Goblet Squats (53/35) the -2 Minute Rest- AMRAP10 200 Double Unders 100 KB Snatches (53/35) Max Burpees **Score is total Reps of the Max Portion....

PSKC CrossFit - CrossFitView Public WhiteboardSkillReview proper Rowing TechniqueMetconMetcon (2 Rounds for reps)Death by Row (Increase by 2 cal) Minute 1: 2 cal Minute 2: 4 Cal etc. -Rest 5 Minutes- Death by Ski (Increase by 2 cal) Minute 1: 2 cal Minute 2: 4 Cal etc. **Score is total cals (reps)...

PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Wall Balls STATION 2 Max Wall Ball Push Press STATION 3 Max Wall Ball G2OH STATION 4 Max Wall Ball Up-Down* *Place hands on Wall Ball, jump the feet back to a plank, then jump...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Snatch (1 Rep Max)MetconMetcon (Time)With a Partner, for Time: (20 min Cap) 100 Power Cleans (225/155) (or roughly 80% of your 1RM) **after 20, 40, 60, 80; run 400m together....

PSKC CrossFit - CrossFitView Public WhiteboardSkillPullup Progression **Work on a max set of unbroken if proficient in skill, either Kipping, Butterfly or StrictMetconMetcon (AMRAP - Reps)With a Partner AMRAP20: Partner 1 completes: 10 Double KB Push Press (44/26) 10 Box Jump Over 10 Pull Ups While Partner 2 works on...

PSKC CrossFit - PUSHView Public WhiteboardMetcon (AMRAP - Rounds and Reps)2 x 10 Min AMRAP A: 21 Cal Row 15 Deadlift 9 Push Ups -1 Min Rest- B: 9 Squat Hold Side Steps 15 Glute Bridge 21 Second Plank Hold...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBack Squat (1 Rep Max)MetconMetcon (Time)For Time: 30 Double Unders 1 Front Squat (135/95) 30 Double Unders 2 Front Squat (135/95) 30 Double Unders 3 Front Squat (135/95) 30 Double Unders 4 Front Squat (135/95) Etc. up to 10 Front Squats...

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