PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (2 Rounds for reps)Partner Day! 14 min AMRAP Seated Sled Drag 7 x Cal Ski -2 Min Rest- 14 min AMRAP 10 x Dbl KB Overhead Press (44/26) Lunges or Step Up 100m Sprint...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingSnatch (Work Up to a Heavy Single)MetconMetcon (Time)"Nancy" 5 RFT 400M Run 15 OH Squats (95/65)...
BELIEF IS THE SINGLE MOST IMPORTANT THING YOU CAN EVER GIVE TO SOMEONE. On the contrary lack of belief can be the most devastating disease to ever enter a human body. As the gym is celebrating its 8th year in business - this is the...
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...