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PSKC CrossFit - CrossFitView Public Whiteboard5x5 Strict Pull-Ups (5x5)Strict Pull-Ups Use a weight if necessary, use a band if necessary. The goal is to do them unbroken and challenge yourself with the weightMetcon (AMRAP - Rounds and Reps)AMRAP12 10 Russian KBS (70/53) 6 HSPU (Push Ups) 2 Ring Muscle...

PSKC CrossFit - CrossFitView Public WhiteboardMetconCrossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. targetCrossfit Games Open 19.1 Masters (55+) (AMRAP - Reps)Complete...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)3-9-15-21-15-9-3 Deadlift (95/65) Push Press Box JumpsIntention: > Even though this is FOR TIME, make this workout a recovery. > Tomorrow we have The Open workout and you want to be fresh. > Get a good sweat in, and just work through with good form. >...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (3 Rounds for reps)Partner Day 3 Stations x 6 min -2 min rest between each round- P1: Ski x Cal’s P2: 6 x DBall Clean P1: Bike Erg x 18/15 Cal’s P2: Single Arm Dumbbell Sit Ups P1:7x Burpees P2: Plank/Weighted Plank...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Team of 3 10 Min Max Cal Row 10 Min Max Rounds of STRICT CINDY 10 Min Max Cal Ski 1 person works at a time 1 person has to complete entire round of CINDY before rotating...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)For Time: 150 x Single Arm Thrusters (53/35) Each time you break: 20 DU’s/60 Singles **The intent of this workout is not to go unbroken. Stay tight in your core and solid on Thrusters. Use a challenging weight. When doing your jump...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)3x 5 Min AMRAP 2 Min Rest Between Each ---- 7x Burpees 7x T2B 7x Power Cleans (115/75) ---- 5x Burpees 5x T2B 5x Power Cleans (135/95) ---- 3x Burpees 3x T2B 3x Power Cleans (155/105) SCORE: TOTAL REPSIntention: > Move through each movement unbroken for entire 5 min AMRAP. > Do better...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 100m Row/Ski/Bike 2 x Lunges (each leg) 2 x Burpee T2B/K2C 200m 4x Lunges 4x Burpee T2B/K2C 300m 6x 6x 400m 8x 8x Continue adding 100 meters and 2 reps per round 10 Min NOT for Rounds 5 Pull Ups 10 Push Ups 10 Single Leg Steps 10 Good Mornings...

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