Blog

PSKC CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)Lets review Toes to Bar one LAST TIME before the open! https://thebarbellphysio.com/string-together-toes-to-bar/Toes To Bar (3 x unbroken sets)3 sets of max unbrokenMetcon (AMRAP - Rounds and Reps)Metcon: AMRAP20 200m run 15 Box Jumps 10 Toes to Bar...

PSKC CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)Thruster ReviewMetcon (Time)Partner Up For Time 1000m row 50 Thrusters (75/55) 800m row 40 Thrusters (95/65) 600m row 30 Thrusters (115/75) 500m row 20 Thrusters (135/95) 400m row 10 Thrusters (155/105)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 3 Relays *only one person working at a time *score is combined reps 0-10:00 - Max Cal Ski 10-20:00 -Max Wall Balls 20-30:00 - Max Burpee DBall Over the Shoulder...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPush Press (5RM from the rack)MetconCrossFit Games Open 13.2 (AMRAP - Rounds and Reps)10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24" / 20"...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (No Measure)10:00 EMOM 5 x Bench Press (185/105) + 3 x Strict Chin-upsBoth bench and chinups must be completed in the same minute. Choose a weight that is challenging but can be done without racking the bar. Use bands or ring...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPower Clean (Build up to a 5RM )reps must be performed touch and go - no regrippingMetconLaura (AMRAP - Rounds)With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105...

PSKC CrossFit - TEAM SERIESView Public WhiteboardWeightliftingDouble Thruster Team Series Total (1x2)Each teammate work up to a heavy double thrusterMetconMetcon (AMRAP - Reps)EVENT 2: Row Bar Relay 10 Minutes! 1st 5 Minutes: A and B: 5 Thrusters + 5 Box Jumps (relay back and forth) C and D: Rack...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner up// You go I go 10 min ANRAP 10/7 Cal Bike 5 Strict HSPU or P 10 Push ups 10min AMRAP 10 Toes to Bar 10 Wall Ball 10 min AMRAP 10/7 Cal Ski 5 Box Jump Overs...