Today’s Workout

PSKC CrossFit - CrossFitView Public WhiteboardWeightlifting5x5 Hang cleans (5x5)5 sets of 5 Hang cleans Work up to a weight that you can still do unbroken with good formMetconMetcon (AMRAP - Rounds and Reps)24 min AMRAP Partner up- Split Reps 30 plate oh lunges 45/25 20 hang cleans 115/75 10 pull-ups 300...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 3 Split row Everyone does 11 reps of each movement 2001 m row/ski 11 HSPU 11 Power cleans 135/95 11 Box jump overs 11 Front Squats 135/95 11 Toes to bar 11 Shoulder to overhead 135/95 11 Bar over Burpees 11 Thrusters 135/95 11 Pull-ups 2001m row/ski...

PSKC CrossFit - CrossFitView Public WhiteboardWork up to a heavy DBL KB clean x 2 & pressComplex of: 2 Double KB Clean 1 PressMetcon (Time)5 rounds 30 russian swings(53/35) 25 doubles 20 press (10 each side) 25 Doubles 10 cleans (5 each side)Goal is to not set the kettlebell down!...

PSKC CrossFit - CrossFitView Public WhiteboardPower Snatch ReviewWork on Snatch today for form, not weight.Metcon (AMRAP - Reps)5min 20 wall ball 15 t2b 10 power snatch (95/65) Remaining time = calories on bike --2 min rest-- 5min 20 wall ball 15 t2b 10 power snatch Remaining time = calories on row --2 min rest-- 5 min 20 wall...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 3 100-80-60-40-20 Cals Ski Push ups Run 400m between each set9am only today!! Lets get in and get our sweat on and then go enjoy a day off!!...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 4 10 MIN: Max Cal Row + G2OH (135/95) (2 people working at a time. Switch @ 12/10 cals. ) 2Min Rest AMRAP20 P1: Max Burpee Box Jumps P2: Max G2OH (75/55) P3: 100M Run P4: Rest Rotate when runner returns Score: Total RepsRun = 1...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)AMRAP20 10x Cal Row 20x Sit-Ups 10x Cal Ski 20x Air Squats 10x Cal Bike 200M RunCome in and move your body for 20 min. This can be done fast or if you need to shake the silly's out from the...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)EMOM16 Min 1: 40x DU Min 2: 12/10 Cal Row Min 3: 10 Burpees Min 4: 12/10 Cal Bike THEN at 16 min mark complete 3RFT! Score: TIME to complete your 3 rounds at the end!Modify your reps to ensure that you have at least...

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