Today’s Workout

PSKC CrossFit - TEAM SERIESView Public WhiteboardWeightliftingTEAM CROSSFIT TOTAL**Teams will have 8 minutes at each lift. **You must complete the lifts in the following order. **Each team member only gets 3 attempts at each lift. **Must switch at 8 MINUTES no rest in between lifts. 1. Back Squat (8...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 3 Couplet A: 100 reps of each exercise Front Squats (95/65) & Burpees Couplet B: 100 reps of each exercise Push Press & Burpee Pullups Couplet C: 100 reps of each exercise Thrusters & Burpee Box Jumps 1 person on barbell, 1 person on...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)30 Min Cap Partner Up Buy in: 400 M Run Together 4 Rounds Each P1: Row for cals P2: Completes entire round before switch 5x Wall Balls (20/14) 4x Box Jumps (24/20) 3x Burpees 2x KB Snatch (53/35) 100 M Sprint Cash Out: 400M Run Together...

PSKC CrossFit - UNLOADEDView Public WhiteboardDBL KB Push Press (3x3)Work up to a heavy setDouble Pump Ring Rows (3x8)Metcon (Time)"Sky Hook" 3 RFT 20x DBL KB Cleans (44/26) 20x DBL KB Front Squats 20x DBL KB Push Press...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPush Jerk (build up to a heavy single)MetconMetcon (Time)Partner Up 3 Rounds for Time 20/15 cals on the rower 20 x Shoulder to Overhead (115/75) Athlete A starts on rower Athlete B starts on S20 When both athletes complete both movements that is 1 round....

PSKC CrossFit - CrossFitView Public WhiteboardWarm-upGetting gymnasty developing the hollow/arch position. Learning to string toes to bar right into pull-ups.MetconMetcon (AMRAP - Rounds and Reps)25 minute AMRAP 400m run 3 rounds of "Pam" 6 x T2B to Pullup 9 x pushups Modifying - Knees to Elbows to Jumping PullupsSee video on...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)LEG (Recovery) DAY EMOM x 12 1- 10x Box Jump/Step Overs 2- 15x Sit Ups 3- 20x Ring Dips/ Bench Dips -5 Min Rest- EMOM x 12 1- :30 Sec Battle Rope 2- 12x KB Snatch (44/26) (6/6) 3- 10/8 Cal Ski...

PSKC CrossFit - CrossFitSpecialist Ray Michael Fuhrmann, II, United States Army, died 18 Aug 2005 in Samarra, Iraq, when an improvised explosive device detonated near his HMMWV following a mine assessing mission. "As a medic, Ray M. Fuhrmann II probably saved more lives in Iraq over...

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