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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)NFT 3 x 10 Dbl Kb Bench Press 3 x 8 Barbell Rollouts ————————— 25 Min AMRAP 100m Sled Drag (100/85) 5 x DBall Cleans 7 x Dbl KB Bench Press (53/35) 9 x Dbl Kb Deadlift (70/53) 100m Farmer Carry (53/35) 100m Sprint...

PSKC CrossFit - CrossFitView Public WhiteboardSKILLHSPUReview HSPU: 5-4-3-2-1 To brush up HSPU progresssions: www.gymnasticswod.com/content/kipping-handstand-push-progre If you already have your kipping HSPU, take this time to work on strict or other variations.MetconMetcon (Time)For Time Partner Up & Split Reps P1: Holds 25/10# Plate Overhead P2: Work 100x Walking Lunges 30x HSPU (35/18 DBL KB...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Circuit Monday! 5 Rounds :45w/:15r 1- Ski x Cals 2- Mtn Climber 3- Scissor V-Ups/Sit Ups 4- Weighted Squat (U Pick!) 5- Burpeeees...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Power Clean (Max Reps)Choose one of the following weights to work up to: 225/155 185/105 135/95 Complete max unbroken reps at that weightMetcon (Time)Metcon: 4 RFT 15x Sit Ups 30x OH Swings (53/35) 45x Double Unders (90 Singles)...

PSKC CrossFit - TEAM SERIESView Public WhiteboardWeightliftingTEAM CROSSFIT TOTAL**Teams will have 8 minutes at each lift. **You must complete the lifts in the following order. **Each team member only gets 3 attempts at each lift. **Must switch at 8 MINUTES no rest in between lifts. 1. Back Squat (8...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)30 Min Cap Partner Up Buy in: 400 M Run Together 4 Rounds Each P1: Row for cals P2: Completes entire round before switch 5x Wall Balls (20/14) 4x Box Jumps (24/20) 3x Burpees 2x KB Snatch (53/35) 100 M Sprint Cash Out: 400M Run Together...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 3 Couplet A: 100 reps of each exercise Front Squats (95/65) & Burpees Couplet B: 100 reps of each exercise Push Press & Burpee Pullups Couplet C: 100 reps of each exercise Thrusters & Burpee Box Jumps 1 person on barbell, 1 person on...

PSKC CrossFit - UNLOADEDView Public WhiteboardDBL KB Push Press (3x3)Work up to a heavy setDouble Pump Ring Rows (3x8)Metcon (Time)"Sky Hook" 3 RFT 20x DBL KB Cleans (44/26) 20x DBL KB Front Squats 20x DBL KB Push Press...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPush Jerk (build up to a heavy single)MetconMetcon (Time)Partner Up 3 Rounds for Time 20/15 cals on the rower 20 x Shoulder to Overhead (115/75) Athlete A starts on rower Athlete B starts on S20 When both athletes complete both movements that is 1 round....

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