Today’s Workout

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)4 Rounds of: 2:00min Wall Ball Shots 2:00min Russian Swings 2:00min V- Ups 2:00min Rest *Focus on quality movement patterns and breathing, the goal is to maintain or increase reps each round. If reps begin to decrease your intensity is too high....

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)20min AMRAP 12/8cal Skierg 2 Bench Press 95/65 1 Strict HSPU 12/8cal 4 Bench Press 2 Strict HSPU 12/8cal 6 Bench Press 3 Strict HSPU . . . *Increasing by 2 Bench Presses and 1 HSPU each round.WeightliftingStrict Press (Work to a heavy 1 rep training max)...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)For Time Cash In: 800m Run/1000m Row 5 RFT 5 x HSPU/Push Up/Strict KB Press 20 x V-Ups/Sit Ups 5 x Pull Up/ Ring Row Cash Out: 800m Run/1000m Row...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Metcon – 4x4min AMRAPs (1 min rest between each AMRAP) 18/16/14/12 Deadlifts (155/105) (135/95) (95/65) 18/16/14/12 TTB (KTE) (Sit-ups) Remaining time max DU’s (single unders) Score = Total amount of Double Unders or Single Unders. *The goal is to choose a weight...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Let's See Watcha Working With Partner Style Cash In: 800m Run Together -Then- 20 Rounds For Time 25 x DU 5 x Deadlift (135/95) 3 x Hang Clean 1 x Thruster P1 Performs ALL 4 Movements, then P2 completes the cycle. Every cycle of the 4 movements =...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner Style 30 Min Cash In: 800m Run Together -Then- AMRAP 25 x DU/75 Singles 5 x Goblet Thruster (53/35) 3 x Burpee 1 x DBall Clean P1 completes all 4 Movements, Then P2 completes all 4. Each time through all 4 movements =...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Grab a Buddy & have some Fun 4 Stations 5 Min for Pair to acquire AMRAP!! 1:30 Min Rest Between Stations 1 Partner Works/ 1 Partner Rests A) American Swings (70/53) B) T2B/K2C/Sit Ups C) 100m Sprints D) Sled Drag/Push - Length of Building...

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