PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)32 Min Emom: 1 Min Max Cal: Row 1 Min Max Cal: Ski 1 Min Max Cal: Bike 1 Min Rest Goals: RX- Try to Hit 12/9 Or more Cals on Each Machine Scaled: 10/7 or more Cals Each Round Beginner: 9/6 Cals Each...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Event #1 Naughty or Nice? 10 Minute AMRAP/ Split into pairs A. Max Cals on Rower B. 5x Burpees 10x KB Snatches (5 each arm) C. Rest D. Rest T1- Starts racking up Cals on the Rower T2- Completes the...
PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 50m Shuttle Run 20 Shoulder Taps 10 Up-Downs 5 Push-upsStrengthPush Press (5-5-5*)5-5-5* Push Press *Keep weight light-moderate for all sets.WorkoutMetcon (Time)3 ROUNDS FOR TIME 300m Row 10 Weighted Squats -Rest 2:00- 3 ROUNDS FOR TIME 200m Ski 10 Push Press Heavy...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront Squat**work up to a moderate weight **this is for warm-up and to work on formMetconMetcon (Time)Complete 2 Rounds of: 10/7 Cal Row 10 Front Squats (95/65) 10/7 Cal Ski 10 S2O (95/65) Rest: 1 min X 4 **Repeat until 4 sets of the 2 rounds are complete....
PSKC CrossFit - PUSHView Public WhiteboardMetcon (AMRAP - Reps)Workout Partner Up 3 Rounds 3:00 Stations No Rest b/t Stations Everyone does machine 1P Work/1P Rest on Reps, after meters/Cals complete STATION 1 Row 300m then...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Hot + Heavy Teams of 3 4 RFT 75/60 Cal Row/Ski/Bike 60 Toes to Bar 45 Power Cleans 30 Thrusters Round 1: 115/85 Round 2: 135/95 Round 3: 155/105 Round 4: 175/115...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (2 Rounds for reps)Partner UP Partner 1 completes full round before Partner 2 goes. 10 Min Amrap 10/7 Cal Ski 10 Burpees **Rest 5** 10 Min Amrap 10/7 Cal Row 10 Goblet Squats (53/35)...
PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 3 Push-ups 5 Ring Rows 7 Air SquatsStrengthThruster (3RM)EVERY 1:15 x 7 SETS* 3 Thrusters *Start at a moderate-heavy weight a build to a 3RM.Workout"MINI-KALSU" (Time)FOR TIME 100 Thrusters *At the top of each minute complete 3 Burpees. -15:00 Hard Cap-...
PSKC CrossFit - CrossFitView Public WhiteboardWeightlifting16 Minute EMOMEvery 2 minutes for 16 Minutes perform the complex: 1 Push Jerk + 2 Split Jerks; adding weight as you progress.MetconMetcon (AMRAP - Rounds and Reps)AMRAP12: 6 Strict Pull-Ups 12 Alternating KB Snatches (53/35 lbs) 12 Single-Arm KB Push Presses (53/35 –...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBack Squat (Work up to a heavy set of 5.)MetconMetcon (Time)10 RFT: 200m Ski 3 Back Squats (185/125) 5 Strict HSPU Rest 1 Minute...