PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up 5K Ski *every tag in the person must do 3 x KB clean & jerk each side before skiing (53/35) **every 5 minutes both partners do 200m run together and pick up where they left.Each pair decides how they want...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront SquatUse 70% of training max. On your last set do as many as possible with good form.MetconMetcon (Time)10 - 20 - 30 - 40 - 50 cals on bike/rower and Box Step Up & Overs (20") *After each round except the round...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Partner up//Split reps 10min AMRAP 2-4-6-8… HSPU or Push ups Box Jumps Deadlifts (185/125) 10 min AMRAP 2-4-6-8… HSPU Box Jump Overs Deadlifts ( 225/155) 10min AMRAP 2-4-6-8… HSPU Burpee Box Jumps Deadlifts (275/185) **Every 5 minutes each person completes 1 Rope Climb or 5 Ring Rows. Start with the Rope Climb)...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Prep work for hero wod "Chad" Workout A 100 Step ups for time Workout B 5 Rounds 10 Lateral Lunges 10 Sit ups 10 Flutter kicks 200m Walking Lunges Workout C 10 min AMRAP Step ups with 45/30lbs vest...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (60%)AccessoryPull-ups (Max Reps)Metcon ()CrossFit Games Open 14.4 (AMRAP - Reps)14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingTurkish Get Up (1RM )MetconMetcon (AMRAP - Rounds and Reps)Partner up//30 min AMRAP 400m Run Together 60 KB Push Presses (53/35) (44/26) (35/18) 60 Cal Bike 60 KB Snatches (53/35)...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront Squat (@ 60%)AccessoryGood MorningsMetcon ()Metcon (Time)Metcon: For time// 20 min cap 100-80-60-40-20 Double unders 50-40-30-20-10 Sit ups 10-8-6-4-2 Thrusters ( Increase weight each round) (95/65 115/75 135/95 155/105 185/125) (75/55 95/65 115/75 135/95 ...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)35 MIN CAP: PARTNER UP/SPLIT REPS ! 50 WALL BALLS (air squats) 40 CALS ON A MACHINE 30 T2B (K2E) (Situps) *10 POWER CLEANS (185/125) (choose a weight that is good for you) ---------------------------------------- 50 WALL BALLS (air squats) 40 CALS ON A MACHINE 30 T2B (K2E) (Situps) *20...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)2000m Bike Erg - 4 minute rest 1500m Bike Erg- 3 minute rest 1000m Bike Erg- 2 minute rest 500 m Bike Erg...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (Work up to a training max)MetconMetcon (Time)METCON: TIME CAP 25 Minutes 25x Double Unders (Singles) 15 x S20 (75/55) (barbell) 5 x Burpee Pullups (target burpees) Rest: 1 minute 7 Rounds FOR TIME*Choose a weight that you can do the S20 unbroken.*...