PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Not For Time: Strength: 15-12-10 DBL KB Push Press Accessory: 15-12-10 Bent over DBL KB Row Accessory: 15-12-10 Dips Core/Midline: 3x10 Strict Hanging K/E 10 Min AMRAP 7x T2B/K2C 7x Push Ups/Incline 7x Pull Ups/Ring Rows 7x Ring Dips/Bench Dips...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time 100 x Burpee Box Jump Over (24/20) Every other Min - Stop & complete 10/8 Cal Ski (Ex: Min 1: AMRAP BBJO Min 2: 10/8 Cal Ski - Rest remainder of min Min 3 : BBJO - Pick up where you left...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Reps)AMRAP4 400 M Run Max Air Squats Rest 2 Min AMRAP4 400 M Row Max Burpees Rest 2 min AMRAP4 400 M Bike Max Alternating Lunges Rest 2 Min AMRAP4 MYSTERY MAX!!!!!...
PSKC CrossFit - UNLOADEDView Public WhiteboardAccessoryReverse KB Lunges (3x10)Each leg Increase weight each rounds.AccessoryGood Mornings (3x10)Good Mornings (3x10)MetconMetcon (Time)5 RFT 30x DU (60 Singles) 20x OH KB Swings (53/35) 10x Box Jumps...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (4 x 4 @70%)Last set is ALL OutAccessoryBulgarian Split Squat (3 x 10 (each leg))Light WeightMetconMetcon (AMRAP - Rounds and Reps)Death By Wall Ball (Remix) Min 1: 1 Wall Ball 20/14) Min 2: 3 Wall Ball Min 3: 5 Wall Ball Etc...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 3 - For Time 100 Clean & Jerks (135/95) Partner 1 15/10 cal row 10 TTB Partner 2 Wallball Bear Hug Hold (20/14) Partner 3 Work through C&Js* Rotate spots every time a partner finished the row/ttb * Partner 3 can only start C&J once P1...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Funnnday Friday Journey! 4K Meter Ski *Every 2 Min, 5 rep’s of ONE of the following* 5 x Dbl KB Deadlift 70/53 5 x Dbl KB Press 53/35 5 x Dbl KB Clean 53/35...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)What Will You Receive Today?!...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingStrict Press (5X5 @ 60%)Last Set AMRAPAccessoryWeighted Dips (3X10-15 reps) * Use rings, bars, or boxMetconMetcon (Time)4 Rounds for Time: * 10 right arm Kb snatch (53/35) (44/26) (35/18) * 10 right arm OH Kb lunge steps (front rack lunge) * 10 left arm...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)NFT 3 x 10 - Ring Dip/ Banded/ Bench 3 x 8 - Pull Ups/Banded/Weighted 3 x 8 - Roll Outs Boat Race 3 RFT 500m Row 400m Run -3 Min Rest-...