PSKC CrossFit - UNLOADEDView Public WhiteboardAccessoryReverse KB Lunges (3x10)Each leg Increase weight each rounds.AccessoryGood Mornings (3x10)Good Mornings (3x10)MetconMetcon (Time)5 RFT 30x DU (60 Singles) 20x OH KB Swings (53/35) 10x Box Jumps...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Funnnday Friday Journey! 4K Meter Ski *Every 2 Min, 5 rep’s of ONE of the following* 5 x Dbl KB Deadlift 70/53 5 x Dbl KB Press 53/35 5 x Dbl KB Clean 53/35...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 3 - For Time 100 Clean & Jerks (135/95) Partner 1 15/10 cal row 10 TTB Partner 2 Wallball Bear Hug Hold (20/14) Partner 3 Work through C&Js* Rotate spots every time a partner finished the row/ttb * Partner 3 can only start C&J once P1...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)What Will You Receive Today?!...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)NFT 3 x 10 - Ring Dip/ Banded/ Bench 3 x 8 - Pull Ups/Banded/Weighted 3 x 8 - Roll Outs Boat Race 3 RFT 500m Row 400m Run -3 Min Rest-...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingStrict Press (5X5 @ 60%)Last Set AMRAPAccessoryWeighted Dips (3X10-15 reps) * Use rings, bars, or boxMetconMetcon (Time)4 Rounds for Time: * 10 right arm Kb snatch (53/35) (44/26) (35/18) * 10 right arm OH Kb lunge steps (front rack lunge) * 10 left arm...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Teams of 3 2001m Row 11 Box Jumps (30/24) 11 DB KB Thruster (44/26) 11 CTB Pull-ups/ Pull Up/ Ring Row 11 Dbl Kb Clean (53/35) 11 Burpees 11 American KB swings (70/53) 11 TTB/K2C 11 Dbl Kb Deadlift (70/53) 11 Dbl KB Push Press (44/26) 2001m Row...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 3 2001m Row 11 Box Jumps (30/24) 11 Thursters (135/95) 11 CTB Pull-ups 11 Power Cleans (185/125) 11 Burees 11 American KB swings (70/53) 11 TTB 11 Deadlift (225/155) 11 Push Jerks (135/95) 2001m Row...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Strength-Not For Time 3 x 12 (Each Leg) - Single Leg Glute Bridge 3 x 10 - Wall Ball Sit Ups 3 x 20 - Overhead Walking Lunge (35/25# Plate) Death By Wall Balls Min 1 - 1 Wall Ball...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (5X5 @ 60%)Last set AMRAPAccessoryWeighted Step-ups (3X10 each leg)MetconMetcon (AMRAP - Rounds and Reps)12min AMRAP * 30 Double Unders (60 singles) * 2 Squat Cleans (135/95) (115/80) (95/65) * 2TTB (toes to rig) (sit-ups)Add 2 reps to Cleans and TTB after each...