Today’s Workout

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Not For Time 800m Run 50 x Weighted Squats 400m Run 50 x Weighted Squats Work/Hold/Rest :30/:30/:15 x 5 Rounds 1- Ski Cals / Overhead Hold 2- Overhead Press/ Dead Hang 3- Russian Twist/ Hollow Hold 4- American Swing/Plank Hold to KB...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)10 MIN AMRAP 5x Burpee Box Jump Overs 5x Thrusters 5x Pull Ups (95/65) (75/55); (Jumping) (45/35); (Ring Rows); (Step Up and Overs) *Thrusters should be a weight that is light for you and you can burn out 5 every roundWeightliftingFront Squat...

PSKC CrossFit - TEAM SERIESView Public WhiteboardMetconMetcon (Time)EVENT #1: -10 MIN CAP- Athlete 1: ROW SPRINT 500 Tag Athlete 2: ROW SPRINT 500 Tag Athlete 3: SKI SPRINT 500 Tag Athlete 4: SKI SPRINT 500WeightliftingTEAM SERIES- TRIPLE FRONT SQUAT (1x3)EVENT 2: 10 MINUTES: -All teammates will work up to a heavy triple FRONT SQUAT SCORE: TOTAL...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Metcon- Partner Up 4 RFT - Split Reps 10x DBL KB Squat Clean Thrusters (HEAVY) 20x Ring Rows 30x OH Swings (70/53) 40x DBL KB Walking Lunges w/squat clean wt 50x Air Squats...

PSKC CrossFit - CrossFitView Public WhiteboardMetconA: Metcon (AMRAP - Reps)Partner Up - You Go / I Go 15:00 AMRAP - Ascending Ladder D-Ball (100/60) Side Toss Over Box + Burpee Over Box (30/24) 5:00 - restPick D-Ball up from the ground, rotate and throw over the box, immediately do...

PSKC CrossFit - UNLOADEDView Public WhiteboardAccessoryRing Dips (4x10)1 arm KB Row (4x10)MetconMetcon (AMRAP - Rounds)EMOM20 Min1: 10/7 cal ski Min2: 2 Wall Walks Min3: 100m Farmers Carry Min4: 20 Alt Battle Rope...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Power Snatch (Work up to a heavy single)MetconMetcon (Time)Grab an empty barbell 45/35 100 x Hang Power Snatch 100 x Push Press 100 x Hang Power Clean Looks easy on paper...

PSKC CrossFit - UNLOADEDView Public WhiteboardAccessoryCORE (20x Each)T2R Sit Ups Superman’s Reverse V UpsMetconMetcon (AMRAP - Reps)Circuit: 45W/15R x5 1- Mountain Climbers 2- Plank 3- Bike Cals 4- Air squats 5- Rest...

PSKC CrossFit - CrossFitWas it mechanical failure or did you quit?View Public WhiteboardMetconMetcon (AMRAP - Reps)Every 2:00 minutes until you can't get all the reps in the allotted time :30 seconds max meters on Ski *Goal is 150m/100m :90 rest - during the "rest" start the Deadlift ladder at...

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