PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)With a partner - For Time * 100 wall balls (20/14) * 100 American kb swings (53/35) * 800m row * 80 sit-ups * 60 TTB * 60 Bar over burpees * 40 Power cleans (115/75) (95/65) (75/45) * 40 STO * 20 Power Snatch * 10 Ring Muscle...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Team Time Teams of 3 Relay Style 30 Min AMRAP 10/8 Cal Row 5 x Burpee Plate to Overhead 7 x DB KB Push Press (44/26) 9 x Sit Ups 1 Person Resting 1 Person Air Squatting **Rotate when Partner 1 has completed...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Teams of 2 AMRAP 12 * 80 cals bike/ski * 60 KB snatch (53/35) * 40 Box jump (24/20) Rest 3 min AMRAP 12 * 80 cals row * 60 Goblet squats (53/35) * 40 Goblet lunge steps (53/35)...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Combo Day! Check out the "Crossfit" Tab! =)...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time - 15 min cap * 90 Double Unders (180 singles) * 30 Pull-ups (jumping Pullups) * 15 HSPU (decline pushups) (pushups) * 5 OHS (155/105) (135/95) (front squat) * 15 HSPU * 30 Pull-ups * 90 Double UndersWeightliftingPush Press (Work up to 4 rep...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (4 Rounds for reps)Circuit 4 Rounds 1 Min each Station A- Burpees B- Alt KB Swing (53/35) C- Jump Rope D-Alt KB C&P (53/35) E- Rest ------------------------------- Not For Time: 3 x 10 Standing Dumbbell Fly 3 x 10 Dbl KB Bench Press...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPower Clean (1 rep max)MetconMetcon (Time)Teams of 3 - 1 working at a time - 30 min cap 50-40-30-20-10 * Row for cals * Burpee Box Jumps (24/20) Directly into 50-40-30-20-10 * Wall Ball Shots (20/14) * Power CleansFor power cleans: 50s - (115/75) 40s - (135/95) 30s - (155/105) 20s...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)3 person Teams 20 min AMRAP 1-200m Ski 2- 5 x DBall Clean 3- 20 x Air Squat One person at each station. Switch stations when all 3 partners have completed their station. ——————————— Not For Time: In no certain order...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)AMRAP 15 min * 200m Run * 8 TTB (K2E) (situps) * 5 Deadlift (225/155) (205/145) (185/125)WeightliftingFront Squat (Work up to a 4 rep max)AccessoryBulgarian Split Squat 3X10 ea...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Partner Tabataa :20w/:10r x 8 1- Plank Hand Taps 2-MedBall Russian Twist 3-MedBall Squat Passes 4- Target Burpee Dead Hang 5- MedBall Sit Ups Not for Time 3 x 15 Dumbell Side Bends Each Side 3 x 15 Good Mornings...