PSKC CrossFit - CrossFitView Public WhiteboardWeightlifting16 Minute EMOMEvery 2 minutes for 16 Minutes perform the complex: 1 Push Jerk + 2 Split Jerks; adding weight as you progress.MetconMetcon (AMRAP - Rounds and Reps)AMRAP12: 6 Strict Pull-Ups 12 Alternating KB Snatches (53/35 lbs) 12 Single-Arm KB Push Presses (53/35 –...
PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 3 Push-ups 5 Ring Rows 7 Air SquatsStrengthThruster (3RM)EVERY 1:15 x 7 SETS* 3 Thrusters *Start at a moderate-heavy weight a build to a 3RM.Workout"MINI-KALSU" (Time)FOR TIME 100 Thrusters *At the top of each minute complete 3 Burpees. -15:00 Hard Cap-...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBack Squat (Work up to a heavy set of 5.)MetconMetcon (Time)10 RFT: 200m Ski 3 Back Squats (185/125) 5 Strict HSPU Rest 1 Minute...
PSKC CrossFit - CrossFitView Public WhiteboardSKILLKettlebell ComplexWork up to a heavy of the KB Complex: 3 Single Arm Russian Swings + 3 Single Arm Cleans + 3 SnatchesMetconMetcon (AMRAP - Rounds and Reps)Partner Up AMRAP20 Partner 1: 400m Row while Partner 2: 20 OH Swings (53/35) 20 Box Jumps Switch once Partner 1...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5 Min Stations 1 Min Rest b/t Stations STATION 1 EMOM MIN 1 - 15 Ground 2 OH MIN 2 - 30 Single Leg Plate Hops STATION 2 AMRAP 15 Cal Bike 7 Push-ups STATION 3 EMOM MIN 1 - Plank Hold MIN 2 - Squat Hold STATION 4 AMRAP 15 Cal Bike 7...
PSKC CrossFit - PUSHView Public WhiteboardMetconMetcon (AMRAP - Reps)25 Min AMRAP Partner Up 25 x Cal Row 20 x Wall Balls ( 20/14) 20 x Box Jump/Step Up 25 x Cal Row 30 x Wall Balls (20/14) 30 x Box Jump/Step Ups 25 x Cal Row 50 x Wall Balls (20/14) 50 x Box Jumps/Step...
PSKC CrossFit - CrossFitView Public WhiteboardPartner WorkoutMetcon (Time)FOR TIME 200m Ski 30 Hang Power Clean (135/95)|(95/65) 50 Toes 2 Bar 200m Ski -Rest 1:00- 200m Ski 30 Power Clean (155/105)|(115/75) 40 Toes 2 Bar 200m Ski -Rest 1:00- 200m Ski 30 Squat Clean (185/135)|(135/95) 30 Toes 2 Bar 200m Ski *P1 works while P2 rests. Workout must be completed in...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (4 Rounds for reps)4 Stations 5 min AMRAP per station 1:30 Min rest between stations A: 12 x Wall Balls (20/14) 12 x Box Jump/Step Ups B: 12 x Cal Ski 50 x DU/Singles C:...
PSKC CrossFit - CrossFitView Public WhiteboardStrengthPush Press (Heavy Set of 4 Reps)MetconMetcon (AMRAP - Reps)15 Min AMRAP 3-6-9-12-15-18 etc...
PSKC CrossFit - PUSHView Public WhiteboardMetconMetcon (4 Rounds for reps)4 Stations 4 Min Per Round 1 Min Rest Between Rounds A-20 x Russian Twist 20 x Lunges B- 20 x Banded Pull Downs 20 x Light Press C- 20 x Weighted Side Step...