Today’s Workout

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconCrossfit Games Open 18.3 Scaled (Ages 16-54) (Time)2 rounds for time of: 100 single-unders 20 overhead squats 45/35 lb 100 single-unders 12 chin-over-bar pull-ups 100 single-unders 20 dumbbell snatches 35/20 lb 100 single-unders 12 chin-over-bar pull-ups Time cap: 14 minutes...

PSKC CrossFit - CrossFitView Public WhiteboardMetconCrossfit Games Open 18.3 (Ages 16-54) (Time)2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups Time cap: 14 minutesCrossfit Games Open 18.3 Masters (55+) (Time)2 rounds for time of: 100...

PSKC CrossFit - CrossFitView Public WhiteboardSKILL1: Rope Climb (Spend 10 Minutes working on Rope Climb Technique)2: Metcon (AMRAP - Reps)5 Rounds: 1:00 Calorie Ski 1:00 Russian KB Swing (70/53) [53/35] {35/26} 1:00 Rope Climb Ascents ...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (5 Rounds for reps)Partner Circuit 5 Rounds P1 works 1st :30 sec P2 works 2nd :30 sec 1- Wall Balls (20/14) 2- Target Burpees 3- Box Jumps/Step Ups 4- DU’s / Singles...

PSKC CrossFit - CrossFitView Public WhiteboardWeightlifting1: Deadlift (Work up to a Heavy Double)NOT touch and go. Reset and pull the same weight twice back-to-backMetcon2: Metcon (Time)Teams of 2 (1:1) 12 rounds 8 Bar Facing...

PSKC CrossFit - CrossFitView Public WhiteboardGymnastics1: Pull-ups (1 x Max)Spend time working on pull-up progressions and perform one attempt at maximum reps. Homework - Butterfly Pull-Up Progressions https://www.youtube.com/watch?v=UabNwmk0oUMMetcon2: Metcon (AMRAP - Rounds)30 Minute EMOM (alternate between A and B each minute) A) Row for Calories (15/12) B) 1...

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