WOD

PSKC CrossFit - CrossFitView Public WhiteboardSKILL1: Rope Climb (Spend 10 Minutes working on Rope Climb Technique)2: Metcon (AMRAP - Reps)5 Rounds: 1:00 Calorie Ski 1:00 Russian KB Swing (70/53) [53/35] {35/26} 1:00 Rope Climb Ascents ...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (5 Rounds for reps)Partner Circuit 5 Rounds P1 works 1st :30 sec P2 works 2nd :30 sec 1- Wall Balls (20/14) 2- Target Burpees 3- Box Jumps/Step Ups 4- DU’s / Singles...

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 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...

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