PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)AMRAP20 250 Row 5 x KB Snatch (53/35) [ Each Arm ] 250 Ski 5 x KB Snatch (53/35) [ Each Arm ]WeightliftingHang Clean (Work up to a heavy set of 5.)...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Circuit :20w/:20h/:20r x 6 1- Pulse Lunges/Squat Hold 2- Ski/ Ovhd Hold 3- Sprints/Dead Hang 4-Russian Twist/Plank Move Stations during 20 Second Rest...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)5 RFT 10 x Dbl KB/DB Press 20 x Sit Ups 40 x Jump Rope 20 x Alt KB Swing (53/35) 10 x Cal Ski 1 Min Rest Between each round 30 min Cap...
PSKC CrossFit - CrossFitView Public WhiteboardSKILLKettlebell Man Makers (3-2-1)https://www.youtube.com/watch?v=yMkVSpOKbyMStart with a light weight, working up to a heavy single of the complex. [ Pushup, Row Right, Row Left, Clean, Squat, Thruster ]MetconMetcon (Time)5 RFT with a Partner 400m Run (Together) 40 Double KB Push Press (44/26) 20 Renegade Rows [...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)NFT 3 Rounds 1:30 Row 8 x Single Leg KB DL (each leg) 10 x Goblet Squat w/ 5 Sec Pause at Bottom 12 x Hanging Leg Raise For Time 400m Run 21 x Burpees 9 x Box Jumps 400m Run 15 x Burpees 15 x Box Jumps 400m Run 9 x Burpees 21...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)4 RFT with a Partner Partner 1 Completes both movements while Partner 2 rests, then switch: 15 Box Jumps 30 Air Squats --- Partner 1 Completes both movements while Partner 2 rests, then switch: 15 Box Jumps 12 Thrusters (95/65) Once both Partners complete both stations,...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)20min AMRAP (Team of 3) P1: Wall sit w/Pulse P2: 150m Ski, 2 DB or KB Thrusters P3: Rest *Add 2 reps to thrusters after each round. - 3 minute rest - 10 Minutes of: Alt. 100m Sprints w/med-ball...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)30 Min AMRAP 3 Person Team A- Ski x Cals B- 150 Burpees (as a team) C- 7 x T2B 5 x Shoulder to Overhead (135/95) 3 x Front Squat *One person...
PSKC CrossFit - UNLOADEDView Public Whiteboard...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (No Measure)20 Min EMOM 5 Rounds A-12/10 x Cal Ski B-15 x V Ups/Sit Ups C-15 x Wall Balls (20/14) D-30 Sec Single Arm Plank...