PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Partner up For Time 100 Cal Row 90 Double Unders 80 Wall Balls (20/14) 70 Deadlift (155/105) 60 Pull Ups 50 Box Jumps(24/20) 40 Burpees 30 Hang Cleans (155/105) 20 Toes To Bar 10 Curtis P's (155/105)...
PSKC CrossFit - CrossFitView Public WhiteboardHang Power Snatch (5 sets of 5)Focus on form, only increasing in weight when form optimal Score is heaviest set of 5Metcon (Time)For time 10 Hang power snatch 95/65 10 Burpee over bar 100 m run 9 hang power snatch 9 burpee over bar 100 m run ...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner Up 30 min amrap Split reps however, rotate ergs each round 50 cal bike/row/ski 50 double unders 50 American swings 53/35 50 hand release push ups 50 sit ups...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Weight)Weightlifting 10 minute EMOM 2 Push Jerks Increase Weight Every MinuteMetcon (AMRAP - Rounds and Reps)Partner Up 20 min amrap P1 Completes Full Round then P2 goes 10 Push Press 95/65 7 Cal Ski 5 Dball Over Shoulder...
PSKC CrossFit - CrossFitView Public WhiteboardStrengthDouble Hang Clean (Heavy set of 2 with a partner)10 min to establish heavy doubleMetcon (AMRAP - Rounds and Reps)AMRAP25 - Split Reps with Partner 400M Run Together 16x T2B 14x Hang Clean (135/95) 12x Front Squats...
PSKC CrossFit - CrossFitView Public WhiteboardSKILLKB Work (3 sets )7x KB Snatch (R) 10x OH Lunges (R) 7x KB Snatch (L) 10x OH LungesMetconMetcon (Time)4 RFT 30/25 Cal Row 20x ALT KB Snatches 10x Pull Ups...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (Heavy Triple)Build up to heavy set of 3MetconMetcon (Time)7RFT 5x DL (185/125) 7x Burpees 9x Box Jumps Score: Time...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)AMRAP20 5x Target Burpees 10x Air Squats 15X Sit Ups 20x Lunges Run 200M Challenge: Vest Up...
PSKC CrossFit - TEAM SERIESView Public WhiteboardWeight and CalsMetcon (AMRAP - Reps)EVENT #1: 12 MINUTES Max Clean Max Row Cals (Switch in and out with a partner whenever!) Score: Weight plus CalsMetconMetcon (AMRAP - Reps)EVENT #2: BREAK INTO PAIRS First pair: 0.00-5:00 7 Thrusters (95/65) 6 Bar Over Burpees 5 Pullups (Switch as...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner Up You Go / I Go 25:00 AMRAP 3 x KB snatch each arm Levee Sprint then tag partner...