Today’s Workout

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBack Squat (Heavy Set of 5 Reps )Take no more than 5 SetsMetcon (Time)Partner Metcon Cash In: 2x 200m Relay Run - Each (you go I go, you go I go) 8 RFT 4 x Thrusters (95/65) 5 x Back Squat 6 x Back Rack...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time: Partner up- Split Reps 2 rounds with a 30min cap * both partners do a rope climb after each movement 100 cal bike/ row 50 S2O 135/95 50 T2B 50 front squats 135/95...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (Max weight on a set of 3 )MetconMetcon (Time)For Time: 10 to 1 reps down and then 2-10 reps back up -American KB Swings (53/35) -Push-ups *10 box jumps after every even round* Don't repeat round of 1...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For time: 50 sit-ups 50 doubles 500m Erg 40 sit-ups 40 doubles 500m erg 30 sit-ups 30 doubles 500m erg 20 sit-ups 20 doubles 500m erg 10 sit-ups 10 doubles 500m erg...

PSKC CrossFit - CrossFitView Public WhiteboardWeightlifting5x5 Hang cleans (5x5)5 sets of 5 Hang cleans Work up to a weight that you can still do unbroken with good formMetconMetcon (AMRAP - Rounds and Reps)24 min AMRAP Partner up- Split Reps 30 plate oh lunges 45/25 20 hang cleans 115/75 10 pull-ups 300...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 3 Split row Everyone does 11 reps of each movement 2001 m row/ski 11 HSPU 11 Power cleans 135/95 11 Box jump overs 11 Front Squats 135/95 11 Toes to bar 11 Shoulder to overhead 135/95 11 Bar over Burpees 11 Thrusters 135/95 11 Pull-ups 2001m row/ski...

PSKC CrossFit - CrossFitView Public WhiteboardWork up to a heavy DBL KB clean x 2 & pressComplex of: 2 Double KB Clean 1 PressMetcon (Time)5 rounds 30 russian swings(53/35) 25 doubles 20 press (10 each side) 25 Doubles 10 cleans (5 each side)Goal is to not set the kettlebell down!...

PSKC CrossFit - CrossFitView Public WhiteboardPower Snatch ReviewWork on Snatch today for form, not weight.Metcon (AMRAP - Reps)5min 20 wall ball 15 t2b 10 power snatch (95/65) Remaining time = calories on bike --2 min rest-- 5min 20 wall ball 15 t2b 10 power snatch Remaining time = calories on row --2 min rest-- 5 min 20 wall...

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