WOD

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)METCON: 15 MIN TIME CAP 21 S20 (95/65) 21 Box Jumps 15 S2O (135/95) 15 Box Jumps 9 S20 (155/105) 9 Box Jumps 15 S20(135/95) 15 Box Jumps 21 S20 (95/65) 21 Box Jumps*Climb in weight for 21-15-9 * Then, decrease weight for 15 - 21. *SPRINTWeightliftingBench Press-Work up to...

PSKC CrossFit - CrossFitView Public WhiteboardSKILLWeightliftingPower Snatch (1x3)Review: Power Snatch and Barbell Cycling when Power Snatching - Work up to a moderate set of 3 to warm up for the workout. Here are some cycling strategies for moving the barbell smooth and quickly. Power Snatch Barbell Cycling Strategies: https://www.crossfitinvictus.com/blog/barbell-cycling-strategies-power-snatch/MetconCrossFit...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)10, 9, 8, 7, 6, 5, 4, 3, 2, 1 10x OH Swings (53/35) Lunge length of the turf w/kb 9x OH Swings Continue until you get down to 1 swing. Workout ends with lunges....

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)9 MIN AMRAP: 3 Deadlifts, 3 Hang Power Cleans, 3 Front Squats (135/95) (95/65) (65/45) 6 Deadlifts, 6 Hang Power Cleans, 6 Front Squats 9 Deadlifts, 9 Hang Power Cleans, 9 Front Squats ...

PSKC CrossFit - UNLOADEDView Public WhiteboardSKILLMetcon (No Measure)5 Rounds NFT 5x Pull Ups 10x Push Ups 15x Sit Ups 20x LungesMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP Teams of 3 10/7x Cal Ski 20x Dlb KB DL (53/35) 10x Wall Balls Rotate once all stations are complete Score: Rounds and Reps...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Metcon | 30 Minute Cap Partner Up; You go, I go; Split the Reps 30 Lungesters (95/65) [ Front Rack bar hold; Reverse Lunge Left, Reverse Lunge Right, Thruster ] 30 Bar Facing Burpees 24 Lungesters 24 Bar Facing Burpees 18 Lungesters 18 Bar Facing...

The New and Improved 2019 PSKC Open The CrossFit Open is a 5-week competition that hundreds of thousands of CrossFitters from around the world participate in.  Every Thursday for 5 weeks, starting February 21st, CrossFit headquarters announces a workout, and athletes have until the following Monday...

PSKC CrossFit - CrossFitView Public WhiteboardSKILLD-Ball Clean TechniqueReview D-Ball Clean; working on technique and progressing in weight.MetconMetcon (AMRAP - Reps)20 Minute Ascending Ladder 2-4-6-8-10-12-14-16-18...

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