Blog

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For time 100 KB Swings 80 KB Push Presses (40 each side) 60 Sit ups 40 Goblet Squats 20 Push ups ** Back up the ladder. Do NOT repeat the set of 20 Push ups....

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)15:00 AMRAP 5 x 1 Arm Swings 4 x Snatch 3 x cleans 2 x 2 racked squat 1 x Thruster Complete all movements on one side then switch to the other....

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Monday: 20:00 AMRAP 2 x push-ups 4 x sit-ups 6 x swings 8 x air squats *After completion of each round you'll add 2 reps to each movement. Round 2 will look like 4 x push-ups 6 x sit-ups 8 x swings 10 x air...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For time: 5/5 clean and press 1 x burpee 5/5 clean and press 2 x burpees .. .. .. .. 5/5 clean and press 10 x burpees 20:00 cap...

PSKC CrossFit - CrossFitView Public WhiteboardMetconSupport Your Local Box Workout 3 (Time)For time: 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters 50-lb/35-lb DBs 24/20-in. box Time cap: 20 minutes...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Tabata Tuesday 20/10 x 8 KB cleans KB Push Press Alternating Lunges Supine BurpeesSupine Burpees = lay flat on your back and get up as quickly as possible....

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)6 rounds 5 x snatches each arm 20 x h2h swings 40 x air squats 1:00 rest 20:00 time capGoal is to be sub 2 minutes during the work portion. Gotta move quick and recover during the 1:00 breaks....

Follow

Get every new post delivered to your Inbox

Join other followers: