PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingStrict Press (6x1 at 90%)(no all out set)Accessory1 arm KB Row (3 x 8 each arm)(heavy as possible)MetconMetcon (AMRAP - Reps)10 MINUTE AMRAP: SCORE REPS ***2 Wall Walks 10 Hang Power Cleans (115/75) (95/65) (75/55) 10 S2O (same) ***4 Wall Walks 10 Hang Power Cleans 10...
PSKC CrossFit - UNLOADEDView Public WhiteboardAccessorySeated Double KB Press (15-12-10)https://www.youtube.com/watch?v=vSjthx8vHNsPull-ups (3x Max Effort)MetconMetcon (Time)For Time w/ partner Partner Up 200 DBL KB Floor Press **Every time you break EACH partner does 10 sit ups together...
PSKC CrossFit - CrossFitView Public WhiteboardMetconKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#Box Jumps (Step Ups) Wallballs- (20/14) (14/10) (Airsquats) BEGINNERS: 3 Rounds...
PSKC CrossFit - UNLOADEDView Public WhiteboardAccessoryhollow rocks (4x25)Sit-ups (4x25)MetconMetcon (Time)Helen (3RFT) 400M Run 21 OH Swings 12 Pull Ups...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (6x1 at 90%)(no all out set)AccessoryFront Rack Reverse Lunges (3x16 (8 each leg))w/ barbell at a moderate weight(alternate legs)MetconMetcon (Time)This is a SPRINT! 21-15-9 Deadlifts (225/155) (185/125) (135/95) T2B (K2E) (T2R)...
PSKC CrossFit - UNLOADEDView Public WhiteboardAccessoryGoblet Squat (15/12/10)* Increase weight each setMetcon (Time)3 X Max Effort Wall SitMetconMetcon (AMRAP - Rounds)20 MIN EMOM Every minute complete 5x Burpees 10x Air Squats 5x DBL KB Push Press (53/35) Mod- decrease reps so you can complete each minute with...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up and Split Yo Reps! 60 Deadlifts (135/95) 30 Burpees 60 Front Squats 30 Burpees 60 Push Press 30 Burpees 15 Minute Cap If you complete before the cap, you will rest until the 15 minute mark.MetconMax Bear Complex (AMRAP - Reps)At the 15 Minute Mark, 5...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Kettlebell Kalsu 100 KB Thrusters for Time 5 x Burpee EMOM Kettlebell Options will be given: Dbl KB: 44/26 Single KB: 62/44 Scale accordingly...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Distance)What will it be, what will you see?!...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (3 Rounds for reps)NFT 3xMax Rep Pull Up 3 x 10 Push Up 3 x 20 Banded Pull Aparts Metcon 3 x 7 Min AMRAP A: 10 x Wall Ball 10 x Walking Lunge 100m Sprint -2 Min Rest - B: 8 x T2B/K2C Farmers Carry Up/Back Turf 8 x Goblet...