PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Partner up// 25 Min AMRAP P1 300 m Run P2 DKB Curtis P (53/35) Switch P1 300m Run P2 Muscle ups or Strict Pull ups/ Ring Rows Switch P1 300m Run P2 DKB Front Squats Switch P1 300m Run P2 DU...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)3 Rounds for Time 4OOM Run 40 Sit ups 800m Bike 20 V-ups...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (@ 60 %)AccessoryKettlebell Rows 3x10MetconMetcon (AMRAP - Reps)3x5 Min AMRAP 7/5 Cals ( switch erg each AMRAP) 2 Burpee Box Jumps 7/5 Cals 4 BBJ So on…. **Re-set at the beginning of each AMRAP **Goal is to get to the same number of BBJ at...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)10RFT 250m Row/Ski 7 Pull ups 5 Deadlifts (225/155) ** 1 Min rest after each round...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingCluster1RMMetconMetcon (Time)Partner up//For time 800m Run (Together) (Buy in) 3 rounds 40 Thrusters (75/55) 40 Push ups 800m Run (Cash out) (Together)...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)TEAM of 4: *Each member on a station and everyone works at the same time. *Once everyone is done at their station the team rotates. 5 Rounds for Time 40 MIN CAP Station 1: 4 DBALL G2O (Heavy KB) (Heavy Double KB Clean...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)FOR TIME: 200 meter run/ 20 Pushups 300 meter run/ 30 KB Swings 400 meter run/ 40 Wallball Situps 300 meter run/ 30 KB Swings 200 meter run/ 20 Pushups...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront Squat (3-3-3-2-2-1-1)(work up to a heavy-only max if you are feeling it)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 20 50 Dubz (Singles) 10 T2B (K2E, Situps) 5 Front Squats (95/65)(75/55) (65/45) 50 Dubz 10 T2B 10 Front Squats 50 Dubz 10 T2B 15 Front Squats 50 Dubz 10 T2B 20 Front Squats ****...
PSKC CrossFit - CrossFitView Public WhiteboardSKILLRope Climb*Spend 10-15 minutes working on rope climbs. (sit on the box or Brazilian foot lock—— what an old video! ( https://www.youtube.com/watch?v=rL_wCA5UvHY&feature=youtu.be&fbclid=IwAR2QFXvzYseGNZuIC_SAf4MZLiFfBkyQyrCJe7v7vAxv4MPKzZU0UmY-yr0MetconMetcon (Time)Metcon: Partner UP/Split Reps FOR TIME: 500 meter row 100 American Swings (53/35) (44/26) (35/18) 4 Rope Climbs (12 rope pulls /12...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingStrict Press (6x2)*Build up in weightAccessoryRing Dips (6 x max reps)**Perform max dips in between each set of strict press. Modify the ring dips to bench dips or banded ring dips as needed.MetconMetcon (AMRAP - Rounds and Reps)Metcon: AMRAP 21...