PSKC CrossFit - CrossFitView Public WhiteboardEMOM - Every Minute on the Minute18 min EMOM 1x power snatch 115/75 2x hspu 3x pull-upsWeightliftingTake 70,60, and 50% of your 1RM strict press Perform max reps at each percentage until failure Rest 2-3 minutes between rounds...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Tabata Time :20w/:10r x 8 1-Single Leg Lunge 2-Jump Rope Remix 3-Plank weight Pulls 4- Goblet Squat 5-KB/DB Snatch/C&P (53/35)...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingSquat Clean Thruster (1RM)15 min to work up to a heavy 1RM clusterMetcon (Time)10 rounds 20x double unders 3x clusters 155/105 Rest 1:00 *each trip equals 1x cluster due at the end of the last round...
PSKC CrossFit - PUSHView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)25 MIN AMRAP 200 M Run 30 Air Squats 15 Burpees...
PSKC CrossFit - PUSHView Public WhiteboardMetcon1-Mile Run (Time)Max Effort 1-Mile Run...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner Work 30 min AMRAP 2 x Dbl KB/DB C&P (53/35) 2 x T2B/K2C/T2R 2 x Push Ups 300m Run 4 x Dbl KB/DB C&P (53/35) 4 x T2B/K2C/T2R 4 x Push Ups 300m Run 6 x...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)In Pairs: 25 Min AMRAP 400m Run Together 20 T2B 20 Box Jump Overs 20 Clean and Jerks (135/95) SCORE: Rounds + Reps...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)E’rbody Together!...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (No Measure)Strength/Accessory In A 40 Minute Time Period: 3 Rounds -100m Offset Farmer Carry (Men RX 62/53, Female RX 44/35) Switch arms at the 50m mark -10/5 Strict Pull-Ups -10 Single Arm KB Sit-Ups/Per arm 4 Rounds -6 KB Rows/Arm (53/35) -6 Kneeling KB Press/Arm (53/35) -10/5 Ring...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Partner Time Split Reps as YOU Choose 1 working at a time 100 x Wall Balls 100 x Cal’s on Row/Ski/Bike 100 x Burpees 400m Run to Start & Finish together...