PSKC CrossFit - CrossFitView Public WhiteboardWeightlifting1: Deadlift (Work up to a Heavy Double)NOT touch and go. Reset and pull the same weight twice back-to-backMetcon2: Metcon (Time)Teams of 2 (1:1) 12 rounds 8 Bar Facing...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds)20 Min EMOM 1- 8 x Burpees 2- 10 x KB Thruster (5 each side) (53/35) 3- 12/10 x Cal Ski 4- 14 x Alternating Lunges...
PSKC CrossFit - CrossFitView Public WhiteboardGymnastics1: Pull-ups (1 x Max)Spend time working on pull-up progressions and perform one attempt at maximum reps. Homework - Butterfly Pull-Up Progressions https://www.youtube.com/watch?v=UabNwmk0oUMMetcon2: Metcon (AMRAP - Rounds)30 Minute EMOM (alternate between A and B each minute) A) Row for Calories (15/12) B) 1...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)3 RFT 50 x Air Squats 50 x Sit Ups 50 x Russian Swings (53/35) *Rest 3 Min between each round...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconCrossfit Games Open 18.2 (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap - If you finish under the time cap, use remaining time to complete 18.2a - If you don't finish before the time cap, add 1...
PSKC CrossFit - CrossFitView Public WhiteboardMetconCrossfit Games Open 18.2 A (all divisions) (Weight)Use the remaining time from 18.2 to accomplish a 1RM cleanCrossfit Games Open 18.2 (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap - If you finish under the...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Distance)Just Kidding...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)Burpees? Running? Airdyne? HAHAHA...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Teams of 3 25 Min AMRAP 100 x Cal Row 100 x Deadlift (135/95) 80 x Cal Row 80 x Hang Power Clean (135/95) 60 x Cal Row 60 x Front Squat (135/95) 40 x Cal Row 40 x Push Jerk (135/95) 20 x Cal...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Tabata Wednesday (:20w/:10r x 8) 1- Jumping Squats 2- Ski Cals 3- Single Arm KB Push Press (53/35) (4 x 1 Side before switching) 4- V- Ups/Sit Ups 5- Alternating Swings (53/35)...