Today’s Workout

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (work up to a max set of bodyweight bench press)Choose 75% or 50% of bodyweight if you cannot hit bodyweight yet. You want to do something you can do at least 5 reps.MetconMetcon (AMRAP - Rounds)Partner Up (partner...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (5 x 5)In between each set do a set of 5 strict pullups. Add weight each set until you get up to a heavy set of 5.MetconMetcon (Time)For Time 1 x deadlift 225/155 15 x wall ball 2 x deadlift 15 x wall ball 3...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Clean and Jerk15:00 to build up to a heavy single for the dayMetconMetcon (Time)Partner Up You Go/I Go (partner completes full round) 10 rounds per partner 3 x hang clean & jerk (135/95) 6 x bar facing burpees 9 x calories on bike...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)40 min AMRAP with a partner//Split reps//Run together 60 double-unders 45 Sit ups 30 Front Squats (95/65) 15 Burpees 5 Bar Muscle ups or Strict pull ups 100-m sprint...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)10Min AMRAP Max cal Row 10 Min AMRAP Max Cal Ski 10 Min AMRAP Max Cal Bike **50 Wall Balls betweekn each AMRAP...

PSKC CrossFit - CrossFitView Public WhiteboardGymnasticsHandstand Push-ups (Go over Progression)MetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 reps of: Body-weight Back Squats (75% or 50% of body weight) Strict handstand push-ups or DKB Strict Pres (35/18) 200 m Row or Run between each set...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (5x5 @ 60%)AccessoryRing Dips (10-8-6-4-2 Between each set)MetconMetcon (Time)10 Rounds 15/12Cal Ski/Row 7 Bench Press (155/95)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For time 50 Thrusters (95/65) 1200 m Run 75 P ower Cleans (95/65) 800m Run 100 Double unders 30 min Cap...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner up! FOR TIME: Cash in: 800 meter run 100 walking lunges 200 wall balls 100 walking lunges Cash out: 800 meter run...

Follow

Get every new post delivered to your Inbox

Join other followers: