PSKC CrossFit - CrossFitView Public WhiteboardSKILLWarm-up (No Measure)Work on DBALL over the Shoulder Techniquehttps://www.youtube.com/watch?v=qPLclL3xS_sMetconMetcon (AMRAP - Reps)25 Min AMRAP On the 0:00-5:00-10:00-15:00-20:00 --- 200 meter run with your partner. AMRAP: SPLIT REPS 2- DBALL OVER THE SHOULDER 18 Cals (Guys ) 15 Cals (Mixed) 12 Cals (Gals) 4- DBALL OVER...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront Squat (Work up to a training max)MetconMetcon (AMRAP - Reps)1 Minute: Box Jump Overs (Step Overs) (low Box Jumps) 1 Minute: Front Squats (95/65) (75/55) (barbell) 1 Minute: Bike Cals 1 Minute: Rest X 5 Rounds...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)30 Minute AMRAP Partner UP! 5 Rounds 12 HSPU 12 Synchro Burpees 12 Cal Ski 12 Hang Cleans 135/95 155/105 185/125 205/145 225/155 300m Run - Remainder of Time: Max Hang Cleans at final weight. •• Score is Reps (Run counts as 1 rep; Each round...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)10-20-30-40-50 Step ups + Sit Ups 10 Cal Ski between each set...
PSKC CrossFit - CrossFitView Public WhiteboardWarm-upDouble-Unders (Complete 3 Sets of Max Effort)Review Double Under TechniqueMetconMetcon (Time)Cash In 400m Run 10-1 T2B 1-10 Burpees **25 Double Unders after each set. Cash Out 400m Run...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingMetconMetcon (AMRAP - Reps)With a Partner, Split the Reps Every 2 Minutes for 15 Rounds Complete: 12 Pullups 16 S2O (115/75) Remaining Time: Max Cal Bike •• Score is Cals on Bike...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Hero Wod Morrison / Partner Style - Split the Reps 100-80-60-40-20 Wallball Box Jumps Russian Swings (53/35)...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)3 Person Team 2 work + 1 rest 30 Min AMRAP A & B: 60 x DU's 50 x Pull Ups 40 x Sit Ups 30 x Deadlift (135/95) 20 x Hang Clean 10 x S2O C: Ski Erg Max Cal’s Switch in & out as you choose,...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (No Measure)Tabata :20w/:10r x 8 Sets Stay at the same station for 8 rounds, then switch to next station. 1-Burpees 2-Windshield Wipers (Barbell/DB/KB) 3-Shoulder Taps 4-Squat (No more than 35/25) 5-Erg...
PSKC CrossFit - CrossFitView Public WhiteboardGymnasticsToes-To-Bar (T2B/K2C - Practice your Skill Work!)https://m.youtube.com/watch?v=IJZpz5C1dAA https://m.youtube.com/watch?v=d5yQMplTevUMetconMetcon (AMRAP - Rounds and Reps)Metcon 20 Min AMRAP 400m Run 12 x T2B 15 x Box Jumps (24/20)Metcon 20 Min AMRAP 300m Run/200 m 12 x K2C/Toes 2 Rig or KB 15 x Step Ups...