PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingA: Bench Press (Max reps at bodyweight)Pick 75% of BW or 50% of BW. Choose a weight you can do at least 5 repsB: Pull-ups (Max reps)Do 3 rounds between bench and pull-ups. Rest as much as needed in between...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)HAPPY 4 YEARS!! - THANK YOU ALL FOR SWEATING WITH ME & SPENDING YOUR DAYS WITH ME!!! Partner Up 30 Min AMRAP 7-20-15-4 7 x Burpees 20 x Sit Ups 1500m Row/Ski/Run 4 x Wall Ball Each Partner does ALL Reps, Split Meters...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 3: 50:00 cap A: One athlete racking cals on the machine B: One athlete performing the movement C: One athlete resting *must complete the all cals/reps before moving to the next couplet 10-20-30-40-50-40-30-20-10 cals on Ski 10-20-30-40-50-40-30-20-10 push-ups 10-20-30-40-50-40-30-20-10 cals on bike 10-20-30-40-50-40-30-20-10 wall ball 10-20-30-40-50-40-30-20-10...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)As Many Reps As Possible Intervals 4 Rounds 1 Min at Each Station A: Air Squats B: Jump Rope C: T2B/K2E D:Dbl Push Press E: Rest Score is Total # of Reps after all 4 Rounds...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)8 x 3:00 AMRAP with 1:00 rest Rounds 1-4 10 x cal on Rower + 5 x burpee over the rower Rounds 5-8 10 x x cal on the ski + 5 x box jump over Score = reps...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (Build up to a heavy single)MetconBoston (Time)4 rounds 7 x Deadlifts (225/155) 22 x KB snatches (53/35) (11 per arm) 9 Slurpees (slamball Burpees)...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconBoston (Time)4 rounds 7 x Deadlifts (225/155) 22 x KB snatches (53/35) (11 per arm) 9 Slurpees (slamball Burpees)Heavy Dbl KB Deadlift will be in place of Barbell **If you have taken Barbell Training, you may choose to use a Barbell or a Kettlebell**...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)**Teams of 3// Score is total reps plus weight 10 min AMRAP// 2 working at a time// 1 partner rests 200M Run DKB Clean and Press 10min AMRAP 250M Row Toes to Bar 10min to establish 1 RM Deadlift 10min AMRAP 250M Ski OH...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)30 Min Relay 3 Person Team Come to class with your favorite movements!...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)1 Min Stations x 7 Bike Weighted Sit ups Step ups Jumping Squats Rest...