PSKC CrossFit - CrossFitView Public WhiteboardGymnasticsToes-To-Bar (-work on progressions )Metcon ()Metcon (Time)PARTNER UP! Split Reps 100/70 Cal Bike 100 Wallballs 80/56 Cal Bike 80 Walking Lunges (step ups) 60/42 Cal Bike 60 Toes to Bar (K2E) (T2R) 40/28 Cal Bike 40 Wallballs 20/14 Cal Bike 20 Walking Lunges (step ups)...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (5x5)-work up to a moderate weight to prepare for the workout -work on formMetconMetcon (Time)4RFT 30/24 CAL ROW 15 Deadlifts (185/135) (155/105) (135/95) 60 Double Unders/Singles...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingTEAM SERIES THRUSTER TOTAL (Total Weight)Thruster (1 Rep Max)8 Minutes for each member to find 1 rep max thruster! Score: Total weight liftedMetconMetcon (AMRAP - Reps)EVENT 2:// 8 minutes: Split into pairs A and B : Max Cal Ski C and D : Bar...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Grab a Thankful Team of 3 and Share the Reps, 1 Person working at a time: 1621 Meter Row 399 Wall Ball 2020 Meter Row **For the 2 Non-Workers, E3MOM complete 5 Burpees....
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Split with a Partner: 2-4-6-8-10-12-14-16-18-20 HSPU (Double KB Strict Press) Box Jumps Power Clean (185/125)(155/105)(135/95)(95/65) **In between each set, split Ski: All Gentlemen Team: 20 Cal All Ladies Team: 15 Cal Mixed Gender Team: 18 Cal...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Team Cindy AMRAP25 Partner 1: 1 Round of Cindy 5 Pull Ups 10 Pushups 15 Air Squats Partner 2: Odd Rounds: Max Double Unders; Even Rounds: Max Burpees Partner 3: Rest *Rotate on the Round of Cindy **Score is Rounds and Reps; Accumulate Rounds...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Grab a Partner! 5RFT: 2 Rounds of DT (Each partner does 1 full round): 12-9-6 Deadlift-Hang Clean-Push Press (155/105) Then split: 30 Cal Bike Partner 1 does a full round of DT, Then Partner does a full round of DT, Then they split the Cals on the Bike....
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Partner up On 35 minute running clock 0-10 minutes Both work up to a max power clean 10-35 minutes 25min AMRAP Split reps 90 WB 60 BJO 30 cal row 15 power cleans (155/105) Score is combined weight and reps...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (No Measure)20 Minute EMOM Every minute complete the following: 5 jumping squats 10 lunges 15 mountain climbers...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (Work up to a max single)MetconMetcon (AMRAP - Rounds and Reps)Teams of 3- All 3 at a different station 21 Min AMRAP Station 1: 15/12 Cal Ski Station 2: 1 Round: 5 S20 (135/95), 5 Pull Ups, 25 DU Station 3: Rest *Can't...