PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 2 for time: 50 cals on machine (switch machines every round) 4 rounds of "Sadie" Sadie = 6 x Deadlift, 4 x Hang Clean, 2 x Thruster 135/95 50 cals 8 rounds of Sadie 50 cals 12 rounds of Sadie 50 cals 8 rounds of Sadie 50...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Thursday: Chad Prep - Week 2 Workout A: 5:00 Step Ups (45/35) 1:00 rest 4:00 Step Ups 1:00 Rest 3:00 Step Ups 1:00 rest 3:00 Step Ups...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (4 x 4 @ 70%)In between each set do 15 x skierg pull aparts. Last set is as many reps as possible.Metcon"G.I. JANE" (Time)FOR TIME 100 Burpee Pull-ups (Score is Time)The standard is strict pull-ups. Choose a pull-up bar higher than your...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up 5K Ski *every tag in the person must do 3 x KB clean & jerk each side before skiing (53/35) **every 5 minutes both partners do 200m run together and pick up where they left.Each pair decides how they want...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront SquatUse 70% of training max. On your last set do as many as possible with good form.MetconMetcon (Time)10 - 20 - 30 - 40 - 50 cals on bike/rower and Box Step Up & Overs (20") *After each round except the round...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Partner up//Split reps 10min AMRAP 2-4-6-8… HSPU or Push ups Box Jumps Deadlifts (185/125) 10 min AMRAP 2-4-6-8… HSPU Box Jump Overs Deadlifts ( 225/155) 10min AMRAP 2-4-6-8… HSPU Burpee Box Jumps Deadlifts (275/185) **Every 5 minutes each person completes 1 Rope Climb or 5 Ring Rows. Start with the Rope Climb)...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Prep work for hero wod "Chad" Workout A 100 Step ups for time Workout B 5 Rounds 10 Lateral Lunges 10 Sit ups 10 Flutter kicks 200m Walking Lunges Workout C 10 min AMRAP Step ups with 45/30lbs vest...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (60%)AccessoryPull-ups (Max Reps)Metcon ()CrossFit Games Open 14.4 (AMRAP - Reps)14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingTurkish Get Up (1RM )MetconMetcon (AMRAP - Rounds and Reps)Partner up//30 min AMRAP 400m Run Together 60 KB Push Presses (53/35) (44/26) (35/18) 60 Cal Bike 60 KB Snatches (53/35)...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront Squat (@ 60%)AccessoryGood MorningsMetcon ()Metcon (Time)Metcon: For time// 20 min cap 100-80-60-40-20 Double unders 50-40-30-20-10 Sit ups 10-8-6-4-2 Thrusters ( Increase weight each round) (95/65 115/75 135/95 155/105 185/125) (75/55 95/65 115/75 135/95 ...