Today’s Workout

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront SquatUse 70% of training max. On your last set do as many as possible with good form.MetconMetcon (Time)10 - 20 - 30 - 40 - 50 cals on bike/rower and Box Step Up & Overs (20") *After each round except the round...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Partner up//Split reps 10min AMRAP 2-4-6-8… HSPU or Push ups Box Jumps Deadlifts (185/125) 10 min AMRAP 2-4-6-8… HSPU Box Jump Overs Deadlifts ( 225/155) 10min AMRAP 2-4-6-8… HSPU Burpee Box Jumps Deadlifts (275/185) **Every 5 minutes each person completes 1 Rope Climb or 5 Ring Rows. Start with the Rope Climb)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Prep work for hero wod "Chad" Workout A 100 Step ups for time Workout B 5 Rounds 10 Lateral Lunges 10 Sit ups 10 Flutter kicks 200m Walking Lunges Workout C 10 min AMRAP Step ups with 45/30lbs vest...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (60%)AccessoryPull-ups (Max Reps)Metcon ()CrossFit Games Open 14.4 (AMRAP - Reps)14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingTurkish Get Up (1RM )MetconMetcon (AMRAP - Rounds and Reps)Partner up//30 min AMRAP 400m Run Together 60 KB Push Presses (53/35) (44/26) (35/18) 60 Cal Bike 60 KB Snatches (53/35)...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront Squat (@ 60%)AccessoryGood MorningsMetcon ()Metcon (Time)Metcon: For time// 20 min cap 100-80-60-40-20 Double unders 50-40-30-20-10 Sit ups 10-8-6-4-2 Thrusters ( Increase weight each round) (95/65 115/75 135/95 155/105 185/125) (75/55 95/65 115/75 135/95 ...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)35 MIN CAP: PARTNER UP/SPLIT REPS ! 50 WALL BALLS (air squats) 40 CALS ON A MACHINE 30 T2B (K2E) (Situps) *10 POWER CLEANS (185/125) (choose a weight that is good for you) ---------------------------------------- 50 WALL BALLS (air squats) 40 CALS ON A MACHINE 30 T2B (K2E) (Situps) *20...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (Work up to a training max)MetconMetcon (Time)METCON: TIME CAP 25 Minutes 25x Double Unders (Singles) 15 x S20 (75/55) (barbell) 5 x Burpee Pullups (target burpees) Rest: 1 minute 7 Rounds FOR TIME*Choose a weight that you can do the S20 unbroken.*...

PSKC CrossFit - CrossFitView Public WhiteboardSKILLWarm-up (No Measure)Work on DBALL over the Shoulder Techniquehttps://www.youtube.com/watch?v=qPLclL3xS_sMetconMetcon (AMRAP - Reps)25 Min AMRAP On the 0:00-5:00-10:00-15:00-20:00 --- 200 meter run with your partner. AMRAP: SPLIT REPS 2- DBALL OVER THE SHOULDER 18 Cals (Guys ) 15 Cals (Mixed) 12 Cals (Gals) 4- DBALL OVER...

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