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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner!! 30 Min AMRAP P1- 500m Row + 6 Burpee over Rower P2- 40 DU’s/80 Singles Both partners wait on the other, before switching stations. Score is # of Row/Burpee completed. Every person counts as 1 round....

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)With a Partner - 30min AMRAP 40' double kb walking lunge (44/26) 10 STO (115/75) (95/65) (75/55) 1 Rope Climb (5 K2E)40' = length of rig...

PSKC CrossFit - CrossFitView Public WhiteboardSKILLReview proper Kb snatch techniqueKB Snatch (1 rep max each arm)MetconMetcon (AMRAP - Reps)Tabada (:20/:10 X8) * Kb snatch (53/35) * Bike/Row for cals * Push-ups * Box jumps (24/20)Stay at each station all 8 rounds * 1min rest between rounds...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)For Time 50-40-30-20-10 KB Snatch (53/35) Box Jumps/Step Up (24/20) **20 Burpees after each Round** NFT 3 Round 8 x Dbl KB/DB Floor Press Max Effort Strict/Band Pull Up...

PSKC CrossFit - CrossFitView Public WhiteboardE2MOMMetcon (AMRAP - Rounds)Every 2 min for 20 min (10 rds) * 3 Ring Dips (box dips) (push ups) * 5 Front Squats (135/95) (115/75) (95/65) * 7 BurpeesWeightliftingBench Press (Establish 1Rep Training Max)...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Skill Work -Kip Swing -T2B/K2C 20 Min AMRAP Buy In: 500m Row or Ski Remaining time: 3 Rounds 16 x Russian Swing (53/35) 8 x T2B/K2C Then 30 Wall Balls (20/14) Continue the 3 Rds+WB as many cycles as possible in the rem. time. Once time ends: Cash...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPower Clean + Hang Power Clean + Jerk (Work up to a heavy complex)Complete 1 Power Clean + 1 Hang Power Clean + 1 JerkMetconMetcon (Time)For Time 100-80-60-40-20 Double Unders (2X singles) 2-4-6-8-10 Power Cleans (185/135) (135/95) (115/Performed as descending/ascending ladder. I.e.)...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Circuit Work :45w/:15r x 5 1- Lungster (53/35 single) (44/26 double) 2- Russian Twist 3- Manmaker (53/35) 4- Ski x Cals NFT 3 Rounds 8 x Dbl KB DL 10 x Hanging Leg Raises 12 x Push Ups...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time - 20min CAP 3 rounds of: 6 Chest-to-Bar Pull-Ups (pull-ups) (jumping pull-ups) 6 Thrusters (95/65 lb) (75/45) (45/35) 3 rounds of: 7 Chest-to-Bar Pull-Ups 5 Thrusters (135/95 lb) (95/65) (75/45) 3 rounds of: 8 Chest-to-Bar Pull-Ups 4 Thrusters (155/115 lb) (135/95) (95/65) 3 rounds of: 9 Chest-to-Bar Pull-Ups 3...

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