PSKC CrossFit - CrossFitView Public WhiteboardHang Power Snatch (5x3 at 80%)3-3-3-3-3 Hang Power Snatch Last set is as many reps as possibleMetcon (AMRAP - Rounds and Reps)Partner Up Partner 1 completes entire round, then partner 2 goes 20 min 10 wall balls 5 Toes to Bar 3 burpees 1 power snatch (135/95)...
PSKC CrossFit - PUSHView Public WhiteboardMetcon (AMRAP - Reps) Warm-Up 2 Rounds 6 Push Up Pause In Bottom 8 Strict Press Light 10 Lateral Jumps 5 Cal Ski Strength/Skill 5-5-5-5 Strict Press (Score is Weight) Workout EVERY 2:00 FOR 6 SETS 10 Cal Row MAX Push Press -Rest :30 b/t Sets- (Score is Reps)...
PSKC CrossFit - CrossFitView Public WhiteboardSKILLGymnastic practice Work on kip swing Advanced work on pull-up to chest 2 bar to bar muscle upMetcon (Time)3 rounds 10 hang cleans (115/75) 50 doubles 10 pull-ups 3 min rest 2 rounds 8 hang Cleans (135/95) 50 doubles 8 x C2B pull-ups 3 min rest 1 round 6 hang Cleans (185/125) 50 doubles 6...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 10 Box Jumps/Step UPS 12 V-Ups STATION 2 EMOM 10 Burpees STATION 3 AMRAP 10 Lunges 12 Push Press STATION 4 EMOM 15 KB Swing...
PSKC CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Hip mobility drills Into...
PSKC CrossFit - PUSHView Public WhiteboardMetcon (Time)TriAthlon Practice 5 Mi Bike -1:30 Rest- Then 10 Min AMRAP 5 x Push Up 10 x Air Squat 15 x Sit Up...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Friday Teams of 3 (one person working at a time) 100 American Swings (53/35) 100 cal row 100 wall balls 100 cal bike 100 bench press 155/105 100 cal ski erg *the teammate who is about to start working must complete 3 burpees prior to starting any...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDouble KB See Saw Press1 arm KB Row (Alternate between presses and rows)MetconMetcon (AMRAP - Rounds and Reps)15:00 AMRAP 1 KB PUSH PRESS EACH ARM 1 X T2B 2 KB PUSH PRESS EACH ARM 2 X T2B 3 KB PUSH PRESS EACH ARM 3 X T2B 4...
PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 20 Jumping Jacks 8 Alt. Step-ups 4 Up DownStrengthMetcon (Weight)EMOM x 10 MINUTES MIN 1 - 15 MedBall DB Bench Press (R) MIN 2 - 15 MedBall DB Bench Press (L) (Score is Weight)WorkoutMetcon (4 Rounds for time)4 SETS 15 Cal...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Power Snatch (4x4 at 70%)Last set is as many good reps as possible. Full extension and high elbowsMetconMetcon (Time)FOR TIME* 15-12-9 Hang Power Clean (95/65)|(65/45) Box Jump (24) into...