PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5 Min Stations 1 Min Rest b/t Stations STATION 1 EMOM MIN 1 - 15 Ground 2 OH MIN 2 - 30 Single Leg Plate Hops STATION 2 AMRAP 15 Cal Bike 7 Push-ups STATION 3 EMOM MIN 1 - Plank Hold MIN 2 - Squat Hold STATION 4 AMRAP 15 Cal Bike 7...
PSKC CrossFit - CrossFitView Public WhiteboardSKILLKettlebell ComplexWork up to a heavy of the KB Complex: 3 Single Arm Russian Swings + 3 Single Arm Cleans + 3 SnatchesMetconMetcon (AMRAP - Rounds and Reps)Partner Up AMRAP20 Partner 1: 400m Row while Partner 2: 20 OH Swings (53/35) 20 Box Jumps Switch once Partner 1...
PSKC CrossFit - CrossFitView Public WhiteboardPartner WorkoutMetcon (Time)FOR TIME 200m Ski 30 Hang Power Clean (135/95)|(95/65) 50 Toes 2 Bar 200m Ski -Rest 1:00- 200m Ski 30 Power Clean (155/105)|(115/75) 40 Toes 2 Bar 200m Ski -Rest 1:00- 200m Ski 30 Squat Clean (185/135)|(135/95) 30 Toes 2 Bar 200m Ski *P1 works while P2 rests. Workout must be completed in...
PSKC CrossFit - PUSHView Public WhiteboardMetconMetcon (AMRAP - Reps)25 Min AMRAP Partner Up 25 x Cal Row 20 x Wall Balls ( 20/14) 20 x Box Jump/Step Up 25 x Cal Row 30 x Wall Balls (20/14) 30 x Box Jump/Step Ups 25 x Cal Row 50 x Wall Balls (20/14) 50 x Box Jumps/Step...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (4 Rounds for reps)4 Stations 5 min AMRAP per station 1:30 Min rest between stations A: 12 x Wall Balls (20/14) 12 x Box Jump/Step Ups B: 12 x Cal Ski 50 x DU/Singles C:...
PSKC CrossFit - PUSHView Public WhiteboardMetconMetcon (4 Rounds for reps)4 Stations 4 Min Per Round 1 Min Rest Between Rounds A-20 x Russian Twist 20 x Lunges B- 20 x Banded Pull Downs 20 x Light Press C- 20 x Weighted Side Step...
PSKC CrossFit - CrossFitView Public WhiteboardStrengthPush Press (Heavy Set of 4 Reps)MetconMetcon (AMRAP - Reps)15 Min AMRAP 3-6-9-12-15-18 etc...
PSKC CrossFit - CrossFitView Public WhiteboardStrengthSquat Clean (15 Min to Build up to a Heavy Single )MetconMetcon (AMRAP - Reps)20 Min AMRAP 50 x Air Squats 25 x Cal Row 40 x Russian KB Swings (53/35) 20 x Cal Row 30 x Sit Ups 15 x Cal Row 20 x Push Ups 10...
PSKC CrossFit - PUSHView Public WhiteboardMetconMetcon (AMRAP - Reps)Push Press Practice 4 x Press every :45 sec, increasing weight, until unable to make the lift 18 Min AMRAP 3-6-9-12-15-18 etc...
PSKC CrossFit - CrossFitView Public WhiteboardSKILLToes-To-Bar (10 Min to Work Skill & Technique )MetconMetcon (Time)10 RFT 10 x Box Jumps 8 x Toes 2 Bar 6 x Thrusters (95/65) -1 Min Rest Between Rounds-Customization Step Ups Knees 2 Chest (65/45)(45/35)...