PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner Up AMRAP 30 - Split Reps as Needed 100x Double Unders 90x DL (135/95) 80x Wall Balls (20/14) 60x Hang Clean (135/95) 50x Burpees 40x Push Press(135/95) 30x OH Swings (53/35) 20x Front Squats (135/95) 10x Bar Muscle Ups INT: 115/27; Chest to Bar Pull...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)3 Rounds (Not for Time) 5 x Pull Ups (Strict/Banded) 7 x Ring Dips/Bench Dips 9 x Strict KB Push Press (each arm) AMRAP 3 x 7 Min Rounds 200m Sprint 10 x Hand Release Push Ups 10 x T2B/K2C 10 x KB DL...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Surprise Coach...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Teams of 3 Relay Races 30 min AMRAP 100m Sprint 5 x Pull Ups/Ring Rows 10 x Sit Ups 12 x Air Squat 15 x American Swing (53/35) When teammate returns from Sprint & completes pull ups/ring rows, next teammate will begin!...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)You’re in the Boss’s hands tonight!...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)In Teams of 2, AMRAP 20: 50/35 Calorie Row 50 Burpees 30/21 Calorie Ski 50 Kettlebell American Swings (53/35)...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)3 Rounds 8x Strict T2B/ T2R 8x DB KB DL (70/53) 8x Plated Squat (35/25) Core Tabata :20w/:10r x 8 5 Stations 1- Russian Twist (20/14) 2- Plank Punches (30/20) 3- Plate Burpee G2O (35/25) 4- Wall Ball Sit Ups (20/14) 5- Sprints Stay at each station 8 times before...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront Squat (5x5 @ 60% )Last set is all out.AccessoryFront Rack Lunges (3 x 16)35% of Front Squat Training MaxHeavy KB Swings (3 x 16)Get heavier as you go.MetconMetcon (Time)5 Rounds 5 x Deadlifts (275/185) 7 x Burpee Box Jumps (24/20) INT: 225/155 BEG:...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up. Cash In: 1200 M Run Together 20 Rounds (10 ea.) 4 Strict HSPU 8 Pull Ups 16 Air Squats Cash Out: 1200 M Run Together *P1 completes round before P2 goes *Pull ups do not have to be strict INT: Kipping HSPU BEG: KB Push Press /...
PSKC CrossFit - 101 CourseView Public WhiteboardMetcon101.3 (Time)3 Rounds 150m - Skierg 7- Push Press (65/45) 7 - Jumping Pullups...