PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Metcon "The Seven", Partner Style **Each Partner must complete 7 Rounds, consisting of 7 reps of each movement. 7 RFT: 14 HSPU 14 Thrusters (135/95) 14 T2B 14 Deadlift (245/165) 14 Burpees 14 Russian KB Swings (70/53) 14 Pullups 45 Minute Cap. "The Seven" is in memory of seven US Central...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Partner 7’s for 7 7 RFT 7 x T2B/K2C 7 x Cal’s on Machine 7 x Dbl KB/DB Thruster 7 x Pull Ups/Ring Rows 7 x Dbl KB/DB Deadlift 700m (This can be split) 7 x Burpees Both Partners complete all reps, except run. 1 works/1 Rests 40...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)4 RFT: 10 OH KB Swings 20 Double Unders - 20 OH KB Swings 20 Double Unders - 30 OH KB Swings 20 Double Unders - Rest 2 Minutes...
PSKC CrossFit - UNLOADEDView Public Whiteboard...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)AMRAP20 250 Row 5 x KB Snatch (53/35) [ Each Arm ] 250 Ski 5 x KB Snatch (53/35) [ Each Arm ]WeightliftingHang Clean (Work up to a heavy set of 5.)...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Circuit :20w/:20h/:20r x 6 1- Pulse Lunges/Squat Hold 2- Ski/ Ovhd Hold 3- Sprints/Dead Hang 4-Russian Twist/Plank Move Stations during 20 Second Rest...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)5 RFT 10 x Dbl KB/DB Press 20 x Sit Ups 40 x Jump Rope 20 x Alt KB Swing (53/35) 10 x Cal Ski 1 Min Rest Between each round 30 min Cap...
PSKC CrossFit - CrossFitView Public WhiteboardSKILLKettlebell Man Makers (3-2-1)https://www.youtube.com/watch?v=yMkVSpOKbyMStart with a light weight, working up to a heavy single of the complex. [ Pushup, Row Right, Row Left, Clean, Squat, Thruster ]MetconMetcon (Time)5 RFT with a Partner 400m Run (Together) 40 Double KB Push Press (44/26) 20 Renegade Rows [...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)NFT 3 Rounds 1:30 Row 8 x Single Leg KB DL (each leg) 10 x Goblet Squat w/ 5 Sec Pause at Bottom 12 x Hanging Leg Raise For Time 400m Run 21 x Burpees 9 x Box Jumps 400m Run 15 x Burpees 15 x Box Jumps 400m Run 9 x Burpees 21...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)4 RFT with a Partner Partner 1 Completes both movements while Partner 2 rests, then switch: 15 Box Jumps 30 Air Squats --- Partner 1 Completes both movements while Partner 2 rests, then switch: 15 Box Jumps 12 Thrusters (95/65) Once both Partners complete both stations,...