PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)3 Bear Complex [ 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press ] 400m Run 6 Bear Complex 400m Run 9 Bear Complex 400m Run 12 Bear Complex 400m Run 15 Bear Complex 400m Run *30 Minute Cap...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 3 30:00 cap 300 cal row 100 x hang squat clean 135/95 * One person on the row, one person on the barbell, one resting...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 2 30:00 AMRAP 3-6-9-12-15-18-etc Ski erg cals Push Press 95/65 *every 3:00 do 100m sprintIt's up the partners how they want to switch out. *Every 3 minutes both players take off on a 100m sprint....
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift15:00 to work up to a heavy set of 5.MetconMetcon (AMRAP - Rounds and Reps)20:00 AMRAP Teams of 3: P1 - Run 400m P2 - 5 x deadlift (225/155) 7 x box jumps P3 - rest • Player 2 & 3 go back and forth...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For time 100 KB Swings 80 KB Push Presses (40 each side) 60 Sit ups 40 Goblet Squats 20 Push ups ** Back up the ladder. Do NOT repeat the set of 20 Push ups....
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)10 rounds 25 x swings 10 x plank pull through...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)15:00 AMRAP 5 x 1 Arm Swings 4 x Snatch 3 x cleans 2 x 2 racked squat 1 x Thruster Complete all movements on one side then switch to the other....
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Tabata Tuesday :20w/:10r x 8 KB Snatches Split Squats H2H Swings Squat Thrusts...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Monday: 20:00 AMRAP 2 x push-ups 4 x sit-ups 6 x swings 8 x air squats *After completion of each round you'll add 2 reps to each movement. Round 2 will look like 4 x push-ups 6 x sit-ups 8 x swings 10 x air...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For time: 5/5 clean and press 1 x burpee 5/5 clean and press 2 x burpees .. .. .. .. 5/5 clean and press 10 x burpees 20:00 cap...