PSKC CrossFit - CrossFitView Public WhiteboardWarm-upReview KB Snatch TechniqueMetconMetcon (Time)-Partner Up, Split the Reps- Cash-In: 50 Cal Bike Then 5 Rounds: 20 Burpees 40 KB Snatches (53/35) 100 Double Unders Cash-Out: 50 Cal Bike...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBear Complex (Work up to a heavy of the complex.)Power Clean Front Squat Push Press Back Squat Second Push PressMetconMetcon (AMRAP - Rounds and Reps)-Partner Up, Split the Reps- AMRAP20 14 Box Jumps 14 S2O (95/65) 14 Back Rack Lunges 200m Run Together...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)TEAM DAY!! 3 Person Teams 30 Min AMRAP 1 Min @ Each Station A: 15/12 x Cal Row B: 1 Round of Cindy (5 x Pull Up/10 x Push Up/15 x Air Squat) C: Max Reps Clean & Jerk (135/95) **All Partners working at the...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)30 MIN AMRAP: 200 meter row 200 meter run 200 meter ski 400 meter bike *each meter is a rep...
PSKC CrossFit - CrossFitView Public WhiteboardStrengthPush Jerk (4 Sets of 4 Reps)MetconMetcon (Time)10 Rounds E2MOM 5 x Power Clean (95/65) 5 x Front Squat 5 x S2O 5 x Back Squat 30 x DU's/Singles **Score is Time it took for your slowest Round**...
PSKC CrossFit - CrossFitView Public WhiteboardSkillToes-To-Bar (12 Min of Skill Work)*10-8-6-4-2 Strict T2B if you are proficient*MetconMetcon (AMRAP - Reps)20 Min AMRAP 2-4-6-8-10-12- etc...
PSKC CrossFit - CrossFitView Public WhiteboardStrengthThruster (Work up to a Heavy Triple Thruster from the Floor)MetconMetcon (Time)Metcon For Time 20 x Wall Ball (20/14) 10 x Box Jumps/Step Ups 200m Run 20 x Wall Ball (20/14) 10 x Box Jumps/Step Ups 300m Run 20 x Wall Ball (20/14) 10 x Box Jumps/Step Ups 400m...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Teams of 3 30 Min AMRAP T1: 3 Clean and Jerk 5 T2B 7/5 Ski Cals T2: Row 200 cals / 180 Mixed / 160 Female T3: Rest T1 doesnt...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (1 Set of 1)Work up to a moderately heavy deadlift for the workoutMetconBoston (Time)4 rounds 7 x Deadlifts (225/155) 22 x KB snatches (53/35) (11 per arm) 9 Slurpees (slamball Burpees)...
PSKC CrossFit - CrossFitView Public WhiteboardGymnasticsPull-ups (1 set of 1)Work on pull up progressions But if you need extra...