PSKC CrossFit - UNLOADEDView Public WhiteboardMetconCrossFit Games Open 12.3 (AMRAP - Rounds and Reps)18-Minute AMRAP of: 15 Box Jumps, 24" / 20" 12 Push press, 115# / 75# 9 Toes-To-BarAdditional Options 15 Step Ups 12 KB Push Press (44/26) 9 K2C Masters – Men & Women 55+ AMRAP for 18 minutes: 15 Box jumps...
PSKC CrossFit - CrossFitView Public WhiteboardMetconCrossFit Games Open 12.3 (AMRAP - Rounds and Reps)18-Minute AMRAP of: 15 Box Jumps, 24" / 20" 12 Push press, 115# / 75# 9 Toes-To-Bar...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)For Time Partner Work 120 Cal Bike/Ski/Row 120 Sit Ups 100 Cal Bike/Ski/Row 100 Push Ups 80 Cal Bike/Ski/Row 80 T2B/K2C 60 Cal Standing Bike Erg 60 BJO (24/20) 40 Cal Bike/Ski/Row 40 Wall Balls (14/10) 30 Min Time Cap-Split All Reps- 1 Work/1 Rest Accessory 4 Rounds 10 Push Ups 8 Single Leg Deadlift...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Metcon- 12Min AMRAP 2 Rounds of 50 Wall Balls 100 DU or 200 singles **Remainder of time Max Bar Muscle ups // Jumping or kipping pull upsMore WeightliftingDeadliftWork up to Heavy doubleAccessoryStationary lunges x10 each leg(weight is optional)...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 3 *1 working at a time* Teams of 3 For Time/ Split Reps: 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans (95/65) 30 Toes to Bar ——————————————————————————— 100/70 Calorie Row (80 for mixed gender) ——————————————————————————— 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans (115/75) 30 Toes to...
PSKC CrossFit - UNLOADEDView Public WhiteboardCrossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal RowMetcon (No Measure)HAPPY BIRTHDAY CINDI!!!!!...
PSKC CrossFit - CrossFitView Public WhiteboardSKILLPull-ups (1x Max)Open Prep: Kipping / Pullups / Bar Muscle Ups ** Members that need to work on kipping: Work on Kipping **Members that have kipping and need to string pull-ups together: **Members that have pull-ups and butterfly consistently.. work on stringing muscle...
PSKC CrossFit - UNLOADEDView Public WhiteboardSKILLPull-ups (1 x Max)Open Prep: Kipping / Pullups / Bar Muscle Ups ** Members that need to work on kipping: Work on Kipping **Members that have kipping and need to string pull-ups together: **Members that have pull-ups and butterfly consistently.. work on stringing...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)Karen + Rowing Min 1: Max Cal Row Min 2: Max Wall Balls (20/14) Score: Max Cals Workout is complete when 150 Wall Balls are completed...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)METCON: 15 MIN TIME CAP 21 S20 (95/65) 21 Box Jumps 15 S2O (135/95) 15 Box Jumps 9 S20 (155/105) 9 Box Jumps 15 S20(135/95) 15 Box Jumps 21 S20 (95/65) 21 Box Jumps*Climb in weight for 21-15-9 * Then, decrease weight for 15 - 21. *SPRINTWeightliftingBench Press-Work up to...