Today’s Workout

PSKC CrossFit - PUSHView Public WhiteboardMetconMetcon (Time)For Time 50 Cal Row/Bike/Ski 10 American KB Swing 40 Cal 20 American KB Swing 30 Cal 30 American KB Swing 20 Cal 40 American KB Swing 10 Cal 50 American KB Swing *10 Burpees After Each Set* *Must Use each Machine at least once before set of 20*...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (No Measure)2 Rounds 3 Min Per Station No Rest b/t Stations 1 Min Rest b/t Rounds Station 1 AMRAP 10 x Box Jump/Step Up 12 x V-Up/Sit Up Station 2 EMOM 10 x Burpees Station 3 AMRAP 10 x Lunges 12 x Push Press (6 x HSPU RX+) Station 4 EMOM 15 x Russian Swing Heavy...

PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 5 Push-Ups 10 Air Squats 15 Sit-Ups STATION 2 EMOM 6 Burpees + 6 Ring Rows STATION 3 AMRAP 15 Sit-Ups 10 Air Squats 5 Push-Ups...

PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)Partner Style "You Go, I Go" Warm-Up AMRAP x 6 MINUTES* ROUND 1 P1: 100m Run P2: Air Squats ROUND 2 P1: 100m Run P2: Lunges ROUND 3 P1: 100m Run P2: MB FR Lunges ROUND 4 P1: 100m Run P2: Wall Balls *Partner 1 is the timekeeper. Once the run is...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Weight)Teasm of 3 Will Have 10 Minutes to Establish a 1RM Squat Clean ThrusterMetcon (Time)Teams of 3 100 cal bike 50 dball (100/60) 100 cal row 50 dball 100 cal ski 50 dball 100 burpee 30 min cap There will be 2 scores Score 1 will be total weight...

PSKC CrossFit - PUSHView Public WhiteboardMetcon (AMRAP - Reps) Warm-Up 2 Rounds 6 Push Up Pause In Bottom 8 Strict Press Light 10 Lateral Jumps 5 Cal Ski Strength/Skill 5-5-5-5 Strict Press (Score is Weight) Workout EVERY 2:00 FOR 6 SETS 10 Cal Row MAX Push Press -Rest :30 b/t Sets- (Score is Reps)...

PSKC CrossFit - CrossFitView Public WhiteboardHang Power Snatch (5x3 at 80%)3-3-3-3-3 Hang Power Snatch Last set is as many reps as possibleMetcon (AMRAP - Rounds and Reps)Partner Up Partner 1 completes entire round, then partner 2 goes 20 min 10 wall balls 5 Toes to Bar 3 burpees 1 power snatch (135/95)...

PSKC CrossFit - CrossFitView Public WhiteboardSKILLGymnastic practice Work on kip swing Advanced work on pull-up to chest 2 bar to bar muscle upMetcon (Time)3 rounds 10 hang cleans (115/75) 50 doubles 10 pull-ups 3 min rest 2 rounds 8 hang Cleans (135/95) 50 doubles 8 x C2B pull-ups 3 min rest 1 round 6 hang Cleans (185/125) 50 doubles 6...

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