Today’s Workout

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)SKILL DAY 12 MIN AMRAP 10 KB Swings (70/53) 6 Push Ups 2 Pull UpsThe goal today is to move through a workout while working on good, solid reps. Don’t rush through movements, move with intention and get practice doing...

PSKC CrossFit - CrossFitView Public Whiteboard5x5 Strict Pull-Ups (5x5)Strict Pull-Ups Use a weight if necessary, use a band if necessary. The goal is to do them unbroken and challenge yourself with the weightMetcon (AMRAP - Rounds and Reps)AMRAP12 10 Russian KBS (70/53) 6 HSPU (Push Ups) 2 Ring Muscle...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)NFT 4 Rounds 5 Strict Pull Ups 10 Push Ups 10 Ball Slams (each side) 20 min AMRAP 40 Russian Twist 30 Mtn Climber (each leg) 20 Weighted Squat 10 Lunges (each leg)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconCrossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. targetCrossfit Games Open 19.1 Masters (55+) (AMRAP - Reps)Complete...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)3-9-15-21-15-9-3 Deadlift (95/65) Push Press Box JumpsIntention: > Even though this is FOR TIME, make this workout a recovery. > Tomorrow we have The Open workout and you want to be fresh. > Get a good sweat in, and just work through with good form. >...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Team of 3 10 Min Max Cal Row 10 Min Max Rounds of STRICT CINDY 10 Min Max Cal Ski 1 person works at a time 1 person has to complete entire round of CINDY before rotating...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (3 Rounds for reps)Partner Day 3 Stations x 6 min -2 min rest between each round- P1: Ski x Cal’s P2: 6 x DBall Clean P1: Bike Erg x 18/15 Cal’s P2: Single Arm Dumbbell Sit Ups P1:7x Burpees P2: Plank/Weighted Plank...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)3x 5 Min AMRAP 2 Min Rest Between Each ---- 7x Burpees 7x T2B 7x Power Cleans (115/75) ---- 5x Burpees 5x T2B 5x Power Cleans (135/95) ---- 3x Burpees 3x T2B 3x Power Cleans (155/105) SCORE: TOTAL REPSIntention: > Move through each movement unbroken for entire 5 min AMRAP. > Do better...

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