PSKC CrossFit - CrossFitView Public WhiteboardWeightlifting2 Power Cleans + 1 Jerk10 Minute EMOM **Increase weight each RoundMetconMetcon (Time)200m Run 10 Burpees 10 Power Cleans (155/105 13/95 95/65) 200m Run 10 Burpees 8 Power Cleans (185/125 155/105 115/75) …. 6 Power Cleans 205/145 185/125 135/95) 4 Power Cleans...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Combo with The King! For Time 200m Run 10 x Burpees 18 x DB KB Clean (44/26) 200m Run 10 x Burpees 16 x DB KB Clean 200m Run 10x Burpees 14 x DB KB Clean 200m Run 10x Burpees 12 x DB Kb Clean...
PSKC CrossFit - 101 CourseView Public WhiteboardMetcon101.1 (AMRAP - Rounds and Reps)3 rounds 200m Run 10 squats 5 burpees...
PSKC CrossFit - CrossFitView Public WhiteboardSKILLDeadliftMetconMetcon (Time)For time 100 Walking Lunges 100 DU/200 Singles 100 Wall Balls 100 DU /200 Singles 100 Walking Lunges...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Strength 5 x 5 Dbl KB DL 3 x 10 Side Lunge (each leg) Circuit :45w/:15r x 5 1- Wall Ball (20/14) 2- 100m Sprint 3- Russian Swing (53/35) 4- V-Up Variation...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)25 MINUTE AMRAP TEAMS OF 3: **While 1 teammate skis 250m , the other two teammates complete the following movements with 1 teammate working at a time. Teammates will rotate through 250m skis throughout the 25 minutes. 150 Thrusters (95/65) (77/55) (65/45) 150...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)"Sock Hop" Teams of 3 2 RFT (30 min Cap) 100/70 Calorie Ski 100 Box Jump Overs 100 DBL KB Cleans (44/26) 100 Air Squats —————- 1 - Work On Ski 1- Work on Metcon 1- Rest Rotate when needed. Once Ski is complete, 1 person work on metcon, 2 people...
PSKC CrossFit - CrossFitView Public Whiteboard...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingStrict Press (6x1 at 90%)(no all out set)Accessory1 arm KB Row (3 x 8 each arm)(heavy as possible)MetconMetcon (AMRAP - Reps)10 MINUTE AMRAP: SCORE REPS ***2 Wall Walks 10 Hang Power Cleans (115/75) (95/65) (75/55) 10 S2O (same) ***4 Wall Walks 10 Hang Power Cleans 10...
PSKC CrossFit - UNLOADEDView Public WhiteboardAccessorySeated Double KB Press (15-12-10)https://www.youtube.com/watch?v=vSjthx8vHNsPull-ups (3x Max Effort)MetconMetcon (Time)For Time w/ partner Partner Up 200 DBL KB Floor Press **Every time you break EACH partner does 10 sit ups together...