Today’s Workout

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)5 RFT: 10 Deadlifts (185/125) 9 Pull-ups 8 Box Jump Overs **20 Minute CapWeightliftingDeadlift (Work up to a heavy set of 4.)AccessoryPaused Goblet Squat (3 x 8)Start with a light weight, pause at the bottom for 2-3 seconds, drive out, standing up all...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Circuit Day :20w/:10r 8 Rounds 1-Wall Ball (20/14) 2- Ski x Cal’s 3- KB Snatch (53/35) 4- Lunge+Lunge + Squat 5- Weighted Sit Ups NFT 3 Rounds 10 x Bulgarian Split Squat 10 x Pause Squats...

PSKC CrossFit - TEAM SERIESView Public WhiteboardMetconMetcon (AMRAP - Reps)EVENT 1: // Split into pairs: -A and B- 5 minutes: 10 hang cleans 50 double unders /singles 1 MINUTE BREAK: -C and D- 5 minutes: 10 hang cleans 50 double unders /singlesWeightlifting1 power clean + 1 hang clean EVENT 2: // First pair: 4 minutes to...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)30 Min AMRAP Team Of 3 P1: 300M Bike Erg + Sled Drag (90/45) P2: 3 DBall over the Shoulder + Sled Drag back P3: Rest Intention: SPRINT the bike! Get to your partner as fast as you can.P1...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Metcon 3 Rounds 9/6 Cal Row/Ski 21 S2O (95/65) — 3 Rounds 15/12 Cal Row/Ski 15 S2O (115/75) — 3 Rounds 21/18 Cal Row/Ski 9 S2O (135/95) **20 Min Cap** 1 Partner starts on Barbell, one partner on Row/Ski, when both are done with their reps, switch places. When each partner...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)Partner Up 16 Rounds Total Every 90 Sec 20 DU (60 Singles) (40) Max Burpee Box Jumps P2 rest until 90 sec is up. Rotate for 8 rounds each Score is total burpee Box Jumps...

PSKC CrossFit - CrossFitView Public WhiteboardSKILLSquat Snatch (Work up to a Heavy/Comfortable Weight)Additional Options: Power Snatch + Overhead Squat Power SnatchMetconMetcon (AMRAP - Rounds and Reps)THIS IS A SPRINT!!! Death By: Min 1: 1 x Pull Up + 1 x Snatch (95/65) Min 2: 2 x Pull Ups + 2...

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