PSKC CrossFit - CrossFitView Public WhiteboardMetconA: Metcon (AMRAP - Reps)Partner Up - You Go / I Go 15:00 AMRAP - Ascending Ladder D-Ball (100/60) Side Toss Over Box + Burpee Over Box (30/24) 5:00 - restPick D-Ball up from the ground, rotate and throw over the box, immediately do...
PSKC CrossFit - CrossFitRoll the Dice - it's Coach's choice...
PSKC CrossFit - UNLOADEDView Public WhiteboardAccessoryRing Dips (4x10)1 arm KB Row (4x10)MetconMetcon (AMRAP - Rounds)EMOM20 Min1: 10/7 cal ski Min2: 2 Wall Walks Min3: 100m Farmers Carry Min4: 20 Alt Battle Rope...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Power Snatch (Work up to a heavy single)MetconMetcon (Time)Grab an empty barbell 45/35 100 x Hang Power Snatch 100 x Push Press 100 x Hang Power Clean Looks easy on paper...
PSKC CrossFit - UNLOADEDView Public WhiteboardAccessoryCORE (20x Each)T2R Sit Ups Superman’s Reverse V UpsMetconMetcon (AMRAP - Reps)Circuit: 45W/15R x5 1- Mountain Climbers 2- Plank 3- Bike Cals 4- Air squats 5- Rest...
PSKC CrossFit - CrossFitWas it mechanical failure or did you quit?View Public WhiteboardMetconMetcon (AMRAP - Reps)Every 2:00 minutes until you can't get all the reps in the allotted time :30 seconds max meters on Ski *Goal is 150m/100m :90 rest - during the "rest" start the Deadlift ladder at...
PSKC CrossFit - UNLOADEDView Public WhiteboardAccessoryWeighted Walking Lunge (100)MetconMetcon (Time)2 Rounds For Time Partner Up - SYNCHRO 10x DBL KB DL (In sync) * 10x DBL KB Clean (In sync) * 10x DBL KB Front Squat (In sync) * 10x DBL KB Push Press (In sync) *In between each KB movement, set KBs down...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingClean and Jerk15 minutes to work up to a heavy triple touch and go clean and jerk. You cannot set bar down.MetconMetcon (AMRAP - Reps)10 1-minute rounds of: 25 squats Max reps of clean and jerks Rest 2 minutes between rounds. Men: 155 lb. Women:...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Power Snatch (Work up to a heavy single for the day)MetconMetcon (Time)Empty Barbell 100 x Hang Power Snatch 100 x Push Press 100 x Hang Power Clean Intermediate - 80 reps Beginner - 60 repsGrip the empty barbell and ride the lighting. Good luck...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Chipper Friday For Time: 1600m Run 10 x Db KB Clean & Squat (44/26) 50 x T2B/K2C 30 x American Swing (53/35) 20 x Goblet Thruster (53/35) 200 x Single Jump Rope...