PSKC CrossFit - CrossFitView Public WhiteboardFront Squat (5x3 @80%)Last set Max EffortMetcon (Time)1x DeadLift 1x Burpee 2x Deadlifts 2x Burpees 3x Deadlifts 3x Burpees 4x Deadlifts 4xBurpees 5x Deadlifts 5x Burpees 6x Deadlifts 6x Burpees 7x Deadlifts ...
PSKC CrossFit - CrossFitReview Rope Climbing Technique https://youtu.be/nI4MijQJ_NoView Public Whiteboard...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Reps)30 Min Time Limit -Partner Up- 1200m Partner Run 10 Wall Walks 800m Partner Sled drag (180#/140#) 400m Kettlebell Farmer Carry(53/35) 30 Burpee Broad Jumps -IF, you complete workout, you and your partner will begin to row max Cals with time remaining. - Your Score...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Team of 3 -200 KB Snatches (53/35) -100 Burpees -200 Russian Swings (53/35) -100 Burpees Athlete 1: Works on Chipper Athlete 2: Works on a 5k Ski (or Row if no Ski-Ergs are available) Athlete 3: Rest **Workout is not complete until 5k ski and chipper are...
PSKC CrossFit - CrossFitView Public Whiteboard...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)3 Rounds For Time 50x Double Unders 40x Ab Mat Sit-Ups 30x American Swings (53/35) 20x Pull-Ups 10x Cal Ski -Intermediate- 3 Rds for Time 150x Singles 40x Ab-Mat Sit-Ups 30x American Swings (35/26) 20x Ring Rows 10x Cal Ski"Three Rules of Work: Out of clutter find simplicity. From discord find...
PSKC CrossFit - 101 CourseView Public WhiteboardMetcon101.2 (AMRAP - Rounds and Reps)6 minute partner AMRAP: P1: 10 x situps P2: 10 x swings (35/18)...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (4x4)4x4 @ 70%, last set all outAccessoryStrict Pull Ups (2x)2 Sets of Max Effort Strict Pull-Ups5 minutes rest in between pull up attemps, use bands if necessary, complete after all bench press setsMetcon (AMRAP - Rounds and Reps)AMRAP10 2...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)AMRAP4 27/21 Cal Row 21 Pull-Ups 15 Squat Cleans (115/80) Rest (4:00) AMRAP 4 24/18 Cal Row 18 Pull-ups 12 Squat Cleans (135/95) Rest (4:00) AMRAP4 21/15 Cal Row 15 Pull-Ups 9 Squat Cleans (155/105)Intermediate scaling- ring rows, (105/75) Beginner scaling-(95/65) or power clean & front squat...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)25 Min AMRAP 10x DBL KB FRONT SQUATS (53/35) 10x Burpee Box Jumps 300m run (stop sign)"Your mind will take the shape of what you frequently hold in thought, for the human spirit is colored by such impressions.”...