PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (5 x 5)In between each set do a set of 5 strict pullups. Add weight each set until you get up to a heavy set of 5.MetconMetcon (Time)For Time 1 x deadlift 225/155 15 x wall ball 2 x deadlift 15 x wall ball 3...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Clean and Jerk15:00 to build up to a heavy single for the dayMetconMetcon (Time)Partner Up You Go/I Go (partner completes full round) 10 rounds per partner 3 x hang clean & jerk (135/95) 6 x bar facing burpees 9 x calories on bike...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)40 min AMRAP with a partner//Split reps//Run together 60 double-unders 45 Sit ups 30 Front Squats (95/65) 15 Burpees 5 Bar Muscle ups or Strict pull ups 100-m sprint...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)10Min AMRAP Max cal Row 10 Min AMRAP Max Cal Ski 10 Min AMRAP Max Cal Bike **50 Wall Balls betweekn each AMRAP...
PSKC CrossFit - CrossFitView Public WhiteboardGymnasticsHandstand Push-ups (Go over Progression)MetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 reps of: Body-weight Back Squats (75% or 50% of body weight) Strict handstand push-ups or DKB Strict Pres (35/18) 200 m Row or Run between each set...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (5x5 @ 60%)AccessoryRing Dips (10-8-6-4-2 Between each set)MetconMetcon (Time)10 Rounds 15/12Cal Ski/Row 7 Bench Press (155/95)...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For time 50 Thrusters (95/65) 1200 m Run 75 P ower Cleans (95/65) 800m Run 100 Double unders 30 min Cap...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner up! FOR TIME: Cash in: 800 meter run 100 walking lunges 200 wall balls 100 walking lunges Cash out: 800 meter run...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)12 MIN Climbing Ladder 3-6-9-12...
PSKC CrossFit - CrossFitView Public WhiteboardMetconROCK (Distance)AMRAP in 5 minutes 10 Power Cleans (135/95 lb) 12 Burpees 14 Box Jumps (24/20 in) 20 Sit-Ups Max distance Row Rest 1 minute Complete 3 ROUNDS **For the AMRAP portions complete all reps then use the remainder of the 5:00 minutes to row for a max...