Today’s Workout

PSKC CrossFit - CrossFitView Public WhiteboardSkillToes-To-Bar (12 Min of Skill Work)*10-8-6-4-2 Strict T2B if you are proficient*MetconMetcon (AMRAP - Reps)20 Min AMRAP 2-4-6-8-10-12- etc...

PSKC CrossFit - CrossFitView Public WhiteboardStrengthThruster (Work up to a Heavy Triple Thruster from the Floor)MetconMetcon (Time)Metcon For Time 20 x Wall Ball (20/14) 10 x Box Jumps/Step Ups 200m Run 20 x Wall Ball (20/14) 10 x Box Jumps/Step Ups 300m Run 20 x Wall Ball (20/14) 10 x Box Jumps/Step Ups 400m...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Teams of 3 30 Min AMRAP T1: 3 Clean and Jerk 5 T2B 7/5 Ski Cals T2: Row 200 cals / 180 Mixed / 160 Female T3: Rest T1 doesnt...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (1 Set of 1)Work up to a moderately heavy deadlift for the workoutMetconBoston (Time)4 rounds 7 x Deadlifts (225/155) 22 x KB snatches (53/35) (11 per arm) 9 Slurpees (slamball Burpees)...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPower Clean + Hang Power Clean + Jerk (1 set of 1)Complete 1 Power Clean + 1 Hang Power Clean + 1 JerkWork up to a heavy weight of the following complex: 1 power clean+ 1 hang clean+ 1 S2OMetconMetcon...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Partner up For Time 100 Cal Row 90 Double Unders 80 Wall Balls (20/14) 70 Deadlift (155/105) 60 Pull Ups 50 Box Jumps(24/20) 40 Burpees 30 Hang Cleans (155/105) 20 Toes To Bar 10 Curtis P's (155/105)...

PSKC CrossFit - CrossFitView Public WhiteboardHang Power Snatch (5 sets of 5)Focus on form, only increasing in weight when form optimal Score is heaviest set of 5Metcon (Time)For time 10 Hang power snatch 95/65 10 Burpee over bar 100 m run 9 hang power snatch 9 burpee over bar 100 m run ...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner Up 30 min amrap Split reps however, rotate ergs each round 50 cal bike/row/ski 50 double unders 50 American swings 53/35 50 hand release push ups 50 sit ups...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Weight)Weightlifting 10 minute EMOM 2 Push Jerks Increase Weight Every MinuteMetcon (AMRAP - Rounds and Reps)Partner Up 20 min amrap P1 Completes Full Round then P2 goes 10 Push Press 95/65 7 Cal Ski 5 Dball Over Shoulder...

Follow

Get every new post delivered to your Inbox

Join other followers: