PSKC CrossFit - TEAM SERIESView Public WhiteboardWeightliftingTeam Deadlift 5 Rep Max (5 Rep Max)EVENT 1: 20 Minutes: 2500 meter Row Buy in….. all girls teams 2000 Remaining time: Find your 5 Rep Max DeadliftMetconMetcon (AMRAP - Reps)EVENT 2: RELAY (Each teammate will go, 2 GO/ 2 GO) 8...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Teams of 3 30 minutes P1; 3 x burpee pull-up 5 x box jump over (24/20) P2: max rep hang clean 205/135 P3: rest Score = hang clean reps...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)30 Min AMRAP P1: 100m Run 10 x Lunges 5 x Heavy Goblet Squat P2: Burpees P3: Rest Switch Stations when P1 is complete...
PSKC CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)5 Rounds Core Training (obliques) 10/arm Half kneeling KB windmills 10/arm KB Deadlifts 10/side med ball rotation throwsMetcon (AMRAP - Reps)3 Rounds of: 2min Air Squat 1min Rest 2min Bike 1min Rest 2min Russian Swings 1min Rest...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Combo Day...
PSKC CrossFit - CrossFitView Public WhiteboardOverhead Squat (Work up to a moderately heavy single, FORM FORM!)Metcon (Time)10 rounds for time 3 oh squats (135/95) 6 hspu 9 t2b 1 min rest between rounds Rx+ go strict hspu...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)Endurance Testing 12 Min AMRAP *switch movement every 2 minutes* Step-ups Wall balls DBL KB Deadlift -5 mins rest- 12 Min AMRAP *switch movement every 2 minutes* Pull up/Ring Row Sit ups DBL KB Push Press Score is total reps combined...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)25 Min AMRAP 100m Run 10 KB Snatch (5/5) 200m Run 10 KB Snatch 10 x Ski Cal’s 300m Run (Stop Sign) 10 KB Snatch 10 x Ski Cal’s 10 x Burpees 400m Run 10 KB Snatch 10 x Ski Cal’s 10 x Burpees 10 x Bike Cal’s 500m Run (Stop Sign...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Partner Up 6K Row *Every 3MOM = 7 x squat cleans 135/95 * Start with squat cleans...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Death By Min 1: 1 KBS + 5 Push Ups Min 2: 2 KBS + 5 Push Ups Min 3: 3 KBS + 5 Push Ups Min 4: etc...