PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)TEAM of 4: *Each member on a station and everyone works at the same time. *Once everyone is done at their station the team rotates. 5 Rounds for Time 40 MIN CAP Station 1: 4 DBALL G2O (Heavy KB) (Heavy Double KB Clean...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)FOR TIME: 200 meter run/ 20 Pushups 300 meter run/ 30 KB Swings 400 meter run/ 40 Wallball Situps 300 meter run/ 30 KB Swings 200 meter run/ 20 Pushups...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront Squat (3-3-3-2-2-1-1)(work up to a heavy-only max if you are feeling it)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 20 50 Dubz (Singles) 10 T2B (K2E, Situps) 5 Front Squats (95/65)(75/55) (65/45) 50 Dubz 10 T2B 10 Front Squats 50 Dubz 10 T2B 15 Front Squats 50 Dubz 10 T2B 20 Front Squats ****...
PSKC CrossFit - CrossFitView Public WhiteboardSKILLRope Climb*Spend 10-15 minutes working on rope climbs. (sit on the box or Brazilian foot lock—— what an old video! ( https://www.youtube.com/watch?v=rL_wCA5UvHY&feature=youtu.be&fbclid=IwAR2QFXvzYseGNZuIC_SAf4MZLiFfBkyQyrCJe7v7vAxv4MPKzZU0UmY-yr0MetconMetcon (Time)Metcon: Partner UP/Split Reps FOR TIME: 500 meter row 100 American Swings (53/35) (44/26) (35/18) 4 Rope Climbs (12 rope pulls /12...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingStrict Press (6x2)*Build up in weightAccessoryRing Dips (6 x max reps)**Perform max dips in between each set of strict press. Modify the ring dips to bench dips or banded ring dips as needed.MetconMetcon (AMRAP - Rounds and Reps)Metcon: AMRAP 21...
PSKC CrossFit - CrossFitView Public Whiteboard...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)-Partner Up, Split the Reps- 50 Hang Cleans (95/65) 50 Wallball 10 BMU 100 Double Unders 40 Hang Cleans (135/95) 60 Wallball 8 BMU 100 Double Unders 30 Hang Cleans (155/105) 70 Wallball 6 BMU 100 Double Unders 20 Hang Cleans (185/125) 80 Wallball 4 BMU 100 Double Unders 10 Hang Cleans (225/155) 90 Wallball 2 BMU 100 Double...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)20-2 Burpees Go down by 2’s, between each set complete 10 Cal Bike....
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadliftWork up to 75% of your 1RM + then complete 5 x 5.GymnasticsStrict Pull UpsIn between your deadlifts complete max effort strict pull ups.MetconMetcon (Time)21-15-9 Deadlift (225/155) T2B **400m Run before and after each set. Making it a full mile....
PSKC CrossFit - CrossFitView Public WhiteboardWarm-upReview KB Snatch TechniqueMetconMetcon (Time)-Partner Up, Split the Reps- Cash-In: 50 Cal Bike Then 5 Rounds: 20 Burpees 40 KB Snatches (53/35) 100 Double Unders Cash-Out: 50 Cal Bike...