Today’s Workout

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Sometimes you're the butcher - sometimes you're the cow. Find a friend. Take your partner by the Hand. While one Works the machine the Other works the barbell. The swap is dictated by the barbell complex pace. Barbell is 135/95 Player 1 starts on; 5K Ski...

PSKC CrossFit - CrossFitCoach’s Corner: It is not every day you hear advice on becoming a monster; it is usually the other way around. “Be harmless,” they say. But how do you fight the monster that dwells in every mans’ heart without being one yourself? Jordan...

PSKC CrossFit - CrossFitView Public WhiteboardGymnasticsPull-ups (Max Reps Dead Hang Strict Pull-ups)Male Marine Pull-up Standards/Age Age Group Minimum Maximum 17-20 4 20 21-25 5 23 26-30 5 23 31-35 5 23 36-40 5 21 41-45 5 20 46-50 5 19 51+ 4 19 Female Marine Pull-up Standards/Age Age Group Minimum Maximum 17-20 1 7 21-25 3 11 26-30 4 12 31-35 3 11 36-40 3 10 41-45 2 8 46-50 2 6 51+ 2 4MetconMetcon (Time)800m run 30 x 1 arm KB cleans (53/35) 10 x pull-ups 800m run 20 x 1 arm cleans 20 x...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadliftUse 60% of your 3RM from last week. The last set is as many reps as possible with good form.MetconMetcon (AMRAP - Rounds and Reps)Teams of 3 21:00 AMRAP P1: 12 x Wall Balls P2: 10/8 cals on the bike P3: 8 x deadlift...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)29 MIN CAP: 10 Deadlifts (185/125) 10 Chest-To-Bar Pull-Ups 1 Power Clean (185/125) 3 Front Squats (185/125) 20 Handstand Push-Ups 20 Bar Facing Burpees 1 Power Clean (185/125) 3 Front Squats (185/125) 30 Alternating Dumbbell Snatches (50lb/35lb) 30 Toes-To-Bar 1 Power Clean (185/125) 3 Front Squats (185/125) 20 Handstand Push-Ups 20 Bar Facing...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)20 seconds on/ 10 second off for 8 rounds. Stay on the same station for 8 rounds. Rest 1:00 in between stations. 1. Wallball Situps 2. KB Swings 3. Flutter Kicks 4. Suicides Score: Reps of All Stations...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (3RM)Work up to a 3RM to establish your training max for this cycle.MetconMetcon (Time)FOR TIME: 20 MIN CAP 800 Meter Run 3 Rounds of Strict Cindy 400 Meter Run 2 Rounds of Strict Cindy 200 Meter Run 1 Round of Strict Cindy ---Strict Cindy: 5...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Metcon: E2MOM x 10 (30 Minutes total with rest) AMRAP2: 250/200 m Row/Ski Max Shoulder to Overheads Rest 1 Minute: Add weight every 2 rounds: F: 65/85/95/105/125 M: 95/115/135/155/185If you can't do prescribed weight start with 50% of whatever weight you want to end...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (3 RM)Work up to a 3RM to establish your training max for this cycle.MetconMetcon (AMRAP - Reps)Get into teams of 3. One person works at each station for each minute, then rotates. Rest the rest of the time if movement...

Follow

Get every new post delivered to your Inbox

Join other followers: