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PSKC CrossFit - CrossFitView Public WhiteboardSKILLGymnastic practice Work on kip swing Advanced work on pull-up to chest 2 bar to bar muscle upMetcon (Time)3 rounds 10 hang cleans (115/75) 50 doubles 10 pull-ups 3 min rest 2 rounds 8 hang Cleans (135/95) 50 doubles 8 x C2B pull-ups 3 min rest 1 round 6 hang Cleans (185/125) 50 doubles 6...

PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 10 Box Jumps/Step UPS 12 V-Ups STATION 2 EMOM 10 Burpees STATION 3 AMRAP 10 Lunges 12 Push Press STATION 4 EMOM 15 KB Swing...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Friday Teams of 3 (one person working at a time) 100 American Swings (53/35) 100 cal row 100 wall balls 100 cal bike 100 bench press 155/105 100 cal ski erg *the teammate who is about to start working must complete 3 burpees prior to starting any...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDouble KB See Saw Press1 arm KB Row (Alternate between presses and rows)MetconMetcon (AMRAP - Rounds and Reps)15:00 AMRAP 1 KB PUSH PRESS EACH ARM 1 X T2B 2 KB PUSH PRESS EACH ARM 2 X T2B 3 KB PUSH PRESS EACH ARM 3 X T2B 4...

PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 20 Jumping Jacks 8 Alt. Step-ups 4 Up DownStrengthMetcon (Weight)EMOM x 10 MINUTES MIN 1 - 15 MedBall DB Bench Press (R) MIN 2 - 15 MedBall DB Bench Press (L) (Score is Weight)WorkoutMetcon (4 Rounds for time)4 SETS 15 Cal...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Power Snatch (4x4 at 70%)Last set is as many good reps as possible. Full extension and high elbowsMetconMetcon (Time)FOR TIME* 15-12-9 Hang Power Clean (95/65)|(65/45) Box Jump (24) into...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Complete as many rounds as possible in 30 min of: PARTNER UP P1: 500m Row P2: 2 Rounds of strict Cindy *1 Round of Cindy is 5 pull ups, 10 push ups, 15 air squats *1 Round of this workout...