PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (4x4)4x4 @ 70%, last set all outAccessoryStrict Pull Ups (2x)2 Sets of Max Effort Strict Pull-Ups5 minutes rest in between pull up attemps, use bands if necessary, complete after all bench press setsMetcon (AMRAP - Rounds and Reps)AMRAP10 2...
PSKC CrossFit - 101 CourseView Public Whiteboard...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds)EMOMx 30Mins (6 Rounds) Min 1 - 10x Cals Row Min 2 - 10x American Swings + 10x AB Mat Sit-Ups Min 3 - 8x Single KB DL’s + 8 x Goblet Squats (53/35) Min 4 - 200m Run Min 5 -...
PSKC CrossFit - CrossFitView Public WhiteboardFront Squat (4x4)4x4 @ 70% of Training Max Last set all outWeightliftingAccessoryWeighted Lateral Step Ups (4x12)Front Rack or DBL KB Front Rack6 Each LegMetconMetcon (Time)200m Run 21 Wall Balls (20/14) 21 Box Jumps (24/20) 200m Run 15 Wall Balls 15 Box Jumps 200m Run 9 Wall Balls 9 Box...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Teams of 3 Relay Races 30 min AMRAP 100m Sprint 5 x Pull Ups/Ring Rows 10 x Sit Ups 12 x Air Squat 15 x American Swing (53/35) When teammate returns from Sprint & completes pull ups/ring rows, next teammate will begin!...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Pres (5 x 5 @ 60%)Let set is all out.AccessoryRing Dips (3 x 8)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 12 200 M Run 9x Hang Power Snatch (95/65) 6x T2b INT: 75/55 BEG: 45/35 INTENTION FOR THE WORKOUT: This workout will feel like a long 12...
PSKC CrossFit - CrossFitView Public WhiteboardBORN FREE (No Measure)Free, like a river raging Strong, if the wind I'm facing. Chasing dreams and racing father time. Deep like the grandest canyon, Wild like an untamed stallion. If you can't see my heart you must be blind. You can knock me down and...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner Up AMRAP 30 - Split Reps as Needed 100x Double Unders 90x DL (135/95) 80x Wall Balls (20/14) 60x Hang Clean (135/95) 50x Burpees 40x Push Press(135/95) 30x OH Swings (53/35) 20x Front Squats (135/95) 10x Bar Muscle Ups INT: 115/27; Chest to Bar Pull...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)3 Rounds (Not for Time) 5 x Pull Ups (Strict/Banded) 7 x Ring Dips/Bench Dips 9 x Strict KB Push Press (each arm) AMRAP 3 x 7 Min Rounds 200m Sprint 10 x Hand Release Push Ups 10 x T2B/K2C 10 x KB DL...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Surprise Coach...