PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 3 *1 working at a time* Teams of 3 For Time/ Split Reps: 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans (95/65) 30 Toes to Bar ——————————————————————————— 100/70 Calorie Row (80 for mixed gender) ——————————————————————————— 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans (115/75) 30 Toes to...
PSKC CrossFit - UNLOADEDView Public WhiteboardSKILLPull-ups (1 x Max)Open Prep: Kipping / Pullups / Bar Muscle Ups ** Members that need to work on kipping: Work on Kipping **Members that have kipping and need to string pull-ups together: **Members that have pull-ups and butterfly consistently.. work on stringing...
PSKC CrossFit - CrossFitView Public WhiteboardSKILLPull-ups (1x Max)Open Prep: Kipping / Pullups / Bar Muscle Ups ** Members that need to work on kipping: Work on Kipping **Members that have kipping and need to string pull-ups together: **Members that have pull-ups and butterfly consistently.. work on stringing muscle...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)Karen + Rowing Min 1: Max Cal Row Min 2: Max Wall Balls (20/14) Score: Max Cals Workout is complete when 150 Wall Balls are completed...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)METCON: 15 MIN TIME CAP 21 S20 (95/65) 21 Box Jumps 15 S2O (135/95) 15 Box Jumps 9 S20 (155/105) 9 Box Jumps 15 S20(135/95) 15 Box Jumps 21 S20 (95/65) 21 Box Jumps*Climb in weight for 21-15-9 * Then, decrease weight for 15 - 21. *SPRINTWeightliftingBench Press-Work up to...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)10, 9, 8, 7, 6, 5, 4, 3, 2, 1 10x OH Swings (53/35) Lunge length of the turf w/kb 9x OH Swings Continue until you get down to 1 swing. Workout ends with lunges....
PSKC CrossFit - CrossFitView Public WhiteboardSKILLWeightliftingPower Snatch (1x3)Review: Power Snatch and Barbell Cycling when Power Snatching - Work up to a moderate set of 3 to warm up for the workout. Here are some cycling strategies for moving the barbell smooth and quickly. Power Snatch Barbell Cycling Strategies: https://www.crossfitinvictus.com/blog/barbell-cycling-strategies-power-snatch/MetconCrossFit...
PSKC CrossFit - UNLOADEDView Public WhiteboardSKILLMetcon (No Measure)5 Rounds NFT 5x Pull Ups 10x Push Ups 15x Sit Ups 20x LungesMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP Teams of 3 10/7x Cal Ski 20x Dlb KB DL (53/35) 10x Wall Balls Rotate once all stations are complete Score: Rounds and Reps...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)9 MIN AMRAP: 3 Deadlifts, 3 Hang Power Cleans, 3 Front Squats (135/95) (95/65) (65/45) 6 Deadlifts, 6 Hang Power Cleans, 6 Front Squats 9 Deadlifts, 9 Hang Power Cleans, 9 Front Squats ...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)Find your best bud...