PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Metcon: E2MOM x 10 (30 Minutes total with rest) AMRAP2: 250/200 m Row/Ski Max Shoulder to Overheads Rest 1 Minute: Add weight every 2 rounds: F: 65/85/95/105/125 M: 95/115/135/155/185If you can't do prescribed weight start with 50% of whatever weight you want to end...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (3 RM)Work up to a 3RM to establish your training max for this cycle.MetconMetcon (AMRAP - Reps)Get into teams of 3. One person works at each station for each minute, then rotates. Rest the rest of the time if movement...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time with a Partner; Split the Reps: 1k / 800m Row 60 Power Snatches 95/65 60 Bar Over Burpees 60 Thrusters 95/65 60 Bar Over Burpees 60 Power Cleans 95/65 1k /800m row...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)1 Minute Torture x 5 1. Russian Swings 2. Single KB Sit Ups 3. Air Squats 4. Cals on Bike 5. Rest...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time with a Partner; Split the Reps: 1000/800 meter bike cash in Then complete 10 Rounds: 10 D-Ball Over the Shoulder 20 Push-ups 30 Wallball...
PSKC CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Spend 15 minutes reviewing hang clean cycling- warm up to a moderate weight to warm-up for the workout.MetconMetcon (Time)100 meter run 15 Hang Cleans (115/75) 200 meter run 50 Double Unders 400 meter run 50 Double Unders 200 meter run 15 Hang Cleans (115/75) 100 meter...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingStrict Press (1 RM)MetconMetcon (AMRAP - Reps)AMRAP15 5-10-15-20-15-10-5 Push press (95/65) & Box Jumps **10 Toes to Bar between each set. --If you get through the ladder work your way back up. (Only do 5 once at the end). --Your goal should be to get...
PSKC CrossFit - CrossFitView Public WhiteboardMetconCrossfit Games Open 21.3 RX (Ages 16-54) (Time)For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (No Measure)24 Min EMOM Min 1: 15 x Sit Ups Min 2: 12/10 x Cal Ski Min 3: 10 American Swing (53/35) Min 4: Rest...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingOverhead Squat (15 Min - Skill Work, Not for Weight)From the floor!MetconMetcon (AMRAP - Reps)3 Minute AMRAPS (3 Each/6 Total) 1 minute rest in between AMRAP3 2-4-6-8...