PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBack Squat (5x5 @60%)Last set all out! Post reps to commentsMetconMetcon (AMRAP - Rounds and Reps)AMRAP15 3x DBall (100/60) 5x Pull Ups 10x Push Ups 15x Air Squats 200M Run...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Row 30 Cals Rest Remainder...
PSKC CrossFit - PUSHView Public WhiteboardMetcon (AMRAP - Rounds and Reps)30 Min AMRAP 16 x Cal Bike 8/8 Alt Snatch 8/8 Alt DB Plank Movers 8/8 Alt Press 16 x Cal Row 8/8 Single KB/DB DL 16 x Weighted Squats 16 V-UPS 16 x Cal Ski 16 x DB DB Hang Clean 8/8 Weighted Lunges...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 3 10:00 to build up to a heavy Clean and Jerk Max 3:00 break 25:00 AMRAP (one person working at a time) 100 x cal on rower 30 x Ground to Overhead (135/95) 100 x cal on ski 30 x GTO 100 x...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)5 rounds of :40w/:20r 1:00 rest in between rounds 1: Ski 2: Plate Ground 2 Overhead (45/25) 3: Alternating Lunges 4: Row 5: V-Ups...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)5 Min Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Push-ups 15 Air Squats or Weighted STATION 2 AMRAP 10 Ring Rows 20 Mountain Climbers STATION 3 AMRAP 10 Plate Ground 2 OH 30 Russian Twists STATION 4 AMRAP 10 Plate OH Lunges 5 Burpees...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Snatch (establish training max)Focus should be on technique not weight. Don't let it get ugly.Metcon5 Minute Snatch Test (AMRAP - Reps)Max kettlebell snatches in 5 minutes. Rx is 53/35. Do not set kettlebell down. Gold standard is 100 reps...
PSKC CrossFit - CrossFitView Public WhiteboardGymnasticsPull-ups (10:00 to achieve as many strict pull-ups as possib)Accumulate as many strict pull-ups as possible. Do not go to failure - break them down into mini-sets of 1/2/3/4. Rest as needed in between. Set up the bands as necessary to...
PSKC CrossFit - PUSHView Public WhiteboardMetcon (AMRAP - Reps)AMRAP x 13 MINUTES 6 x T2B/K2C 14 x Russian KB Swing Heavy 24 x Jump Rope :30 sec Wall Sit -Rest 1:00 Min- ON A 7:00 RUNNING CLOCK...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBack Squat (establish training max)This is not an all out effort. Focus on technique and leave 10-20lbs in the bank.MetconMetcon (AMRAP - Rounds and Reps)"Party Like It’s 1999" 19:00 AMRAP 19 x Wallballs 33 x DU 19 x Up Downs (a burpee with no...