PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPower Clean - Hang Clean - Hang Squat Clean (work up to a heavy single)Work up a heavy single of the complex: Power Clean Hang Clean Hang Squat Clean.Bar doesn't touch the ground once you start.MetconMetcon (Time)30 x Hang Power Clean (135/95) then 3 rounds...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)A: 1:00 max cals on the rower Take your calorie total and subtract it from 50 for men 40 for ladies - that’s how many reps you’ll have to do of burpees over the rower Rest 2:00 B: Then do the same...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)Warm Up: 50 x Walking Lunge w/ KB - 1 arm Clean/1 arm suitcase (25/25) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :30 Plank Hold 1:00 Plank Rotations* *Push-up Plank to Elbow Plank and repeat! STATION 2 :30 Squat Hold 1:00 Squat...
PSKC CrossFit - TEAM SERIESView Public WhiteboardMetconMetcon (AMRAP - Reps)EVENT #1: Machine Burpee/Warmup 5 Minute AMRAP PAIR A and B: Row and Burpee Relay Partner 1: Row 150 5 Burpees over the rower Then Partner 2 goes.. **1 Minute Transition: Pair C and D: Partner 1: Ski 150 5 Burpees to Plate SCORE: RepsWeightliftingTeam Series Deadlift (max weight)EVENT #2: 10...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)4 Rounds 5 Min Per Round 1:00 Rest b/t Each STATION 1 Max Cal Row Top of every minute- 7 Box Jumps STATION 2 Max Cal Ski Top of every minute- 7 G2O STATION 3 Max Cal Bike Top of every minute- 7 Lunges STATION 4 Max Air Squat Top of every...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)"Purdham" AMRAP (with a Partner) in 31 minutes 31 Burpees 31 Double-Unders 31 Deadlifts (95/65) 31 Push-Ups 31 Box Jumps (24/20 in) 31 Hang Power Cleans 31 Air Squats 31 Kettlebell Russian Swings (53/35) 31 Shoulder-to-Overheads 31 AbMat Sit-Ups 31 calorie Row 31 Wall Ball (20-14)...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 EMOM 10 Toes to Bar STATION 2 AMRAP 10/7 Cal Ski 20 Mountain Climbers each leg STATION 3 EMOM 15 DKB Strict Press (35/18) STATION 4 AMRAP 10 /7 Cal Bike 10 Goblet Squats (35/18)...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (Increase weight as reps decrease)AccessoryPull-ups (5-4-3-2-1 Strict or weighted)Increase the difficulty of the pull-ups as the reps decrease. For example - decrease band tension or do heavier weighted pull-ups.MetconMetcon (Time)100 x KB Push Press (each arm) *each time you set...
PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND (:45 ON // 15 OFF) MVMT 1 - Burpees -:15 Rest- MVMT 2 - Row -:15 Rest- MVMT 3 - Push-Ups -:15 Rest- MVMT 4 - KB Sumo Deadlifts -:15 Rest- MVMT 5 - Alt. DeadbugsWorkoutMetcon (4 Rounds for reps)4 SETS FOR MAX REPS 1:00 MAX...
PSKC CrossFit - CrossFitView Public WhiteboardWorkoutMetcon (Time)FOR TIME* 400m Ski 50 Box Jump + Step-Down (24/20) 40 DBL KB Front Rack Lunges (35/25) 30 Hand Release Push-ups 50 Up-Downs 30 Hand Release Push-ups 40 DBL KB FR Lunges 50 Box Jump + Step-Down 800m Bike *Weight Vest Optional (Score is Time)...