PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 0:30 Rest b/t Stations STATION 1 Row 500m then Max Box Step-Ups in remaining time STATION 2 Ski 400m then Max Hand 2 Hand KBS in remaining time STATION 3 Bike 800m then Max Burpees remaining time STATION 4 100 Air Squat then Max Jump Rope remaining time...
PSKC CrossFit - CrossFitView Public WhiteboardSkillReview proper Rowing TechniqueMetconMetcon (2 Rounds for reps)Death by Row (Increase by 2 cal) Minute 1: 2 cal Minute 2: 4 Cal etc. -Rest 5 Minutes- Death by Ski (Increase by 2 cal) Minute 1: 2 cal Minute 2: 4 Cal etc. **Score is total cals (reps)...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Wall Balls STATION 2 Max Wall Ball Push Press STATION 3 Max Wall Ball G2OH STATION 4 Max Wall Ball Up-Down* *Place hands on Wall Ball, jump the feet back to a plank, then jump...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Snatch (1 Rep Max)MetconMetcon (Time)With a Partner, for Time: (20 min Cap) 100 Power Cleans (225/155) (or roughly 80% of your 1RM) **after 20, 40, 60, 80; run 400m together....
PSKC CrossFit - CrossFitView Public WhiteboardSkillPullup Progression **Work on a max set of unbroken if proficient in skill, either Kipping, Butterfly or StrictMetconMetcon (AMRAP - Reps)With a Partner AMRAP20: Partner 1 completes: 10 Double KB Push Press (44/26) 10 Box Jump Over 10 Pull Ups While Partner 2 works on...
PSKC CrossFit - PUSHView Public WhiteboardMetcon (AMRAP - Rounds and Reps)2 x 10 Min AMRAP A: 21 Cal Row 15 Deadlift 9 Push Ups -1 Min Rest- B: 9 Squat Hold Side Steps 15 Glute Bridge 21 Second Plank Hold...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBack Squat (1 Rep Max)MetconMetcon (Time)For Time: 30 Double Unders 1 Front Squat (135/95) 30 Double Unders 2 Front Squat (135/95) 30 Double Unders 3 Front Squat (135/95) 30 Double Unders 4 Front Squat (135/95) Etc. up to 10 Front Squats...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner Up! 30 minute AMRAP 20 x deadlift 225/155 40 x pull-ups 60 x box jumps 80 x wall balls 100 x cal row 200 x dubs...
PSKC CrossFit - PUSHView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner "Nutts" x 30 Min AMRAP 10 x HSPU/Push Ups 15 x Deadlift 25 x Box Jump/Step Ups 50 x Pull Ups/Ring Rows 100 x Wall Balls 200 x DU/Single 400m Run w/ Plate (35)...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)10 Rounds 1 Min- Max Cals Rox/Bike/Ski 1 Min- Max Step Ups 1 Min- Rest Alternate Machine each Round Score is Round with Least # of Reps...