PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingClean and Jerk15 minutes to work up to a heavy triple touch and go clean and jerk. You cannot set bar down.MetconMetcon (AMRAP - Reps)10 1-minute rounds of: 25 squats Max reps of clean and jerks Rest 2 minutes between rounds. Men: 155 lb. Women:...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Power Snatch (Work up to a heavy single for the day)MetconMetcon (Time)Empty Barbell 100 x Hang Power Snatch 100 x Push Press 100 x Hang Power Clean Intermediate - 80 reps Beginner - 60 repsGrip the empty barbell and ride the lighting. Good luck...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner up//Split reps// For time 100Cal Row 90 Bench Press (115/75 95/65 75/55) 80 DU 70 Back Squats 60 Weighted sit ups (45/25 25/15) 50 Snatches 40 Cal Skierg 30 Push Presses 20 Box Jumps 30/"24" 10 Bar Mus/Strict Pull ups//Ring Rows...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Chipper Friday For Time: 1600m Run 10 x Db KB Clean & Squat (44/26) 50 x T2B/K2C 30 x American Swing (53/35) 20 x Goblet Thruster (53/35) 200 x Single Jump Rope...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Where will the cards fall?!...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingStrict PressMetconMetcon (Time)5 Rounds for Time 10 OH Swings 70/53 53/ 35 44/26 7 Strict HSPU/ Kipping/ DKB push Press 5 Chest to Bar/ Pull ups/ Jumping Chest to Bar...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Barbara 5 RFT 20 x Pull Ups/Ring Rows 30 x Push Ups 40 x Sit Ups 50 x Air Squats -Rest 1-2 Min- Between each round...
PSKC CrossFit - CrossFitView Public WhiteboardWeightlifting2 Power Cleans + 1 Jerk10 Minute EMOM **Increase weight each RoundMetconMetcon (Time)200m Run 10 Burpees 10 Power Cleans (155/105 13/95 95/65) 200m Run 10 Burpees 8 Power Cleans (185/125 155/105 115/75) …. 6 Power Cleans 205/145 185/125 135/95) 4 Power Cleans...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Combo with The King! For Time 200m Run 10 x Burpees 18 x DB KB Clean (44/26) 200m Run 10 x Burpees 16 x DB KB Clean 200m Run 10x Burpees 14 x DB KB Clean 200m Run 10x Burpees 12 x DB Kb Clean...
PSKC CrossFit - CrossFitView Public WhiteboardSKILLDeadliftMetconMetcon (Time)For time 100 Walking Lunges 100 DU/200 Singles 100 Wall Balls 100 DU /200 Singles 100 Walking Lunges...