Today’s Workout

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner up// both work at the same time 10 Rounds for time P1- 500/400m Bike P2- 10 O H Swings (53/35) 7 Pull ups 5 V- ups **When both people are...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPush Jerk (Build up to a heavy single from the floor)MetconMetcon (Time)Metcon Round 1 A-30/21 Cal (switch Ergs each round) B-50 Double unders or singles C-15 Push jerks (95/65) Rest 1 min Round 2 And B – Same C -13 Push Jerks (115/75) Rest 1 min Round 3 A...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 2 For Time/ Split Reps/FOR TIME 3 Rounds: 30 Deadlifts(135/95) (115/75) (95/65) 30 Hang Cleans 15 Pull-ups (ring rows) —————————————————— 90/63 BIKE (75 Mixed gender)  ———————————————————— 2 Rounds: 30 Deadlifts (155/105) (135/95) (115/75) 30 Hang Cleans 15 Pull-ups ———————————————————— 90/63 BIKE (75 Mixed gender) ———————————————————— 1 Round: 30 Deadlifts(185/125)(155/105) (115/75) 30 Hang Cleans 15 Pull-ups Rounds go down-Weight goes...

PSKC CrossFit - CrossFitCoaches Corner: Let’s TALK push press. This is a functional movement that we perform daily whether we are throwing our kids up in the air or lifting an object overhead to put on a high shelf. We have lots of them in the workout...

PSKC CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Review Rowing TechniqueMetconMetcon (Time)Partner Up! / FOR TIME I go / You go (Switch after a full round) 10 Rounds of: (10 each) 10/7 Cal Bike 10 Goblet Squats (53/35) (44/26) (35/18) Straight into: 10 Rounds of: (10 each) 10/7 Cal Row 10 Russian Swings (Same)*40...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPower Snatch (1x1)Reviewing form and working up to a heavy for the day.MetconMetcon (AMRAP - Reps)AMRAP15 5x Power Snatches (95/65)(75/55)(barbell) 30x Double Unders (Singles) *2-4-6-8-10.. (and so on) of Bar Facing Burpees**Burpees climb by 2 each round...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time (with a Partner- Partner 1 does a full round before Partner 2 goes) 7 rounds of 'Cindy' 2 rounds of Macho Man 155/105 6 rounds of 'Cindy' 2 rounds of Macho Man 5 rounds of 'Cindy' 2 rounds of Macho Man 4 rounds of...

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