PSKC CrossFit - CrossFitView Public WhiteboardGymnasticsPull-ups (5-4-3-2-1)Work on stringing together kipping/butterfly (Advanced: BMU)MetconMetcon (Time)6 RFT 8 Pull-Ups 12 Push-ups 16 Sit-ups *Alternating Cardio after each Round* 500/400m Row & 400m Run...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPush Jerk (5 Sets of 3 Reps)MetconMetcon (AMRAP - Rounds and Reps)20 Min Partner AMRAP of the Triplet: 4 x Hang Clean (115/75) 2 x S20 6 x Front Rack Lunge 1 Set of the triplet (per partner) 200m Run Together 2 Sets (per partner) 200m Run 3...
PSKC CrossFit - CrossFitView Public WhiteboardMetconCrossfit Games Open 21.2 RX (Ages 16-54) (Time)For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs F: 35-lb. dumbell, 20-in. box M: 50-lb. dumbbell,...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner Up- Split reps (if no partner just do half) Work Down and back up- Repeating the situps 50 Cal Erg 50 Squats 50 Step-ups 50 Cal Erg 50 Lunges 50 sit ups 50 Cal erg...
PSKC CrossFit - CrossFitView Public WhiteboardMetconWarm-up (No Measure)Review Rowing/ Skiing techniqueMetcon (Time)For Time: Partner up- Split reps Buy In: 2000/1600m Row 5 rds 80 Doubles (singles) 40 Wallballs (20/14) Cash Out: 2000/1600 m SkiWarm-up...
PSKC CrossFit - CrossFitView Public WhiteboardMetconSplit Jerk (Work up to a Heavy single)Metcon (AMRAP - Rounds and Reps)15 min AMRAP 6 Burpee Pull-ups 8 S20 (115/75) 10 Russian Swings HEAVY (70/53)...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Skill: Practice form at heavy weight- work up to the workout weight 24 Min AMRAP Partner up- Partner completes full round 10 air squats 5 T2B 1 Power Clean (225/155) (185/125) ( 155/105) *Once both complete a round RUN 200M together* Score: Reps (Run...
PSKC CrossFit - CrossFitView Public WhiteboardMetconCrossfit Games Open 21.1 RX (Ages 16-54) (Time)For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 minTo learn more about Crossfit Games Open 21.1 RX (Ages 16-54)...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Metcon: 4 Rounds/ 3 minute of work/ 1 minute rest 25 pushups 25 Russian Swings (53/35) Remaining time: Situps Score: Situps...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Metcon: 8 x 2:00 Rounds with 1:00 rest in between Station 1: 12x KB Snatches (6 each arm) 8x Burpees Remaining Time: Ski Cals Station 2: 12 x Goblet Squats 8 x Burpees Remaining Time: Bike Cals *Rotate stations every round. *Score: Lowest Cals of Station 1 +...