PSKC CrossFit - PUSHView Public WhiteboardMetconMetcon (AMRAP - Reps)25 Min AMRAP Partner Up 25 x Cal Row 20 x Wall Balls ( 20/14) 20 x Box Jump/Step Up 25 x Cal Row 30 x Wall Balls (20/14) 30 x Box Jump/Step Ups 25 x Cal Row 50 x Wall Balls (20/14) 50 x Box Jumps/Step...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (4 Rounds for reps)4 Stations 5 min AMRAP per station 1:30 Min rest between stations A: 12 x Wall Balls (20/14) 12 x Box Jump/Step Ups B: 12 x Cal Ski 50 x DU/Singles C:...
PSKC CrossFit - PUSHView Public WhiteboardMetconMetcon (4 Rounds for reps)4 Stations 4 Min Per Round 1 Min Rest Between Rounds A-20 x Russian Twist 20 x Lunges B- 20 x Banded Pull Downs 20 x Light Press C- 20 x Weighted Side Step...
PSKC CrossFit - CrossFitView Public WhiteboardStrengthPush Press (Heavy Set of 4 Reps)MetconMetcon (AMRAP - Reps)15 Min AMRAP 3-6-9-12-15-18 etc...
PSKC CrossFit - CrossFitView Public WhiteboardStrengthSquat Clean (15 Min to Build up to a Heavy Single )MetconMetcon (AMRAP - Reps)20 Min AMRAP 50 x Air Squats 25 x Cal Row 40 x Russian KB Swings (53/35) 20 x Cal Row 30 x Sit Ups 15 x Cal Row 20 x Push Ups 10...
PSKC CrossFit - PUSHView Public WhiteboardMetconMetcon (AMRAP - Reps)Push Press Practice 4 x Press every :45 sec, increasing weight, until unable to make the lift 18 Min AMRAP 3-6-9-12-15-18 etc...
PSKC CrossFit - CrossFitView Public WhiteboardSKILLToes-To-Bar (10 Min to Work Skill & Technique )MetconMetcon (Time)10 RFT 10 x Box Jumps 8 x Toes 2 Bar 6 x Thrusters (95/65) -1 Min Rest Between Rounds-Customization Step Ups Knees 2 Chest (65/45)(45/35)...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Partner up 3 rounds for time Split Reps Evenly 8 jerks (185/135) 10 front squats 12 power cleans 80 pull ups 100 push ups 120 sit-ups...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)1 minute stations Rotate through 4 times D-Ball over shoulder (100/60) Flutter Kicks Bench Press (135/75) Step-Ups (24/20) Rest...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (5 Rounds for time)EVERY 2:00 FOR 5 SETS* 15 Sit-ups 8 Burpees 6 Pull-ups *Rest remaining time then start next set on the 2:00Metcon (No Measure)E2MOM for 5 Sets 15 x Cal Row...