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PSKC CrossFit - UNLOADEDMetconMetcon (6 Rounds for reps)6 Rounds - Max Reps 1- Row/Ski/Air Cal/s 2- Burpees 3- DU/Jump Rope 4- Slamball (30/20) 5- Box Jump (24/20) 6-Rest Score it total number of reps each round...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: 3 Position Clean + Jerk (Work up to a Heavy Single)More Weightlifting2: Front Squat (See Below)5 @ 75% 3 @ 85% 1+ @ 95%Slightly Faster Weightlifting3: Metcon (Weight)10 Minute EMOM: A) 5 X Pendlay Row (https://www.youtube.com/watch?v=i77-3GMx0rA) B) 40 Sec...

PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Relay - 10 Rounds for Time Partner 1 - Row 200m - 10 air squats - 5 Burpees Partner 2 - Jump rope until your turn *Great time to practice those DUs!...

PSKC CrossFit - CrossFitPush Press (5X3 @ 80%)AccessoryWeighted Ring Dips 3X5 Increasing WeightMetconMetcon (AMRAP - Rounds)EMOM 16 (4rds) Min1 - Row cals (12/10) Min2 - 15 Push Press (95/65) Min3 - 8 Target Burpees Min4 - 15 Wall Ball Shots (20/14)MOD1: 10/8 cals, 75/45#, Reg. Burpees, 14/10# WB MOD2:10/8 cals, 45/35#,...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Style -- 25 min time cap -- Split reps as necessary, 1 person working at a time 4 sets of 21/15/9, once you reach the bottom, begin from bottom going back to the top 21-15-9 Goblet Squat/Box Jumps 21-15-9 KB Clean (total - 53/35)/Push Ups 21-15-9 KB Thruster...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Snatch Balance (Quickly work up to a heavy single)It's OK to heave today.More Weightlifting2: Snatch from the Blocks (6 x 2)Set the bar up so that you start at the bottom of the knee with weight in the heels.Slightly...

PSKC CrossFit - CrossFitGymnasticsReview proper hip extension: https://www.youtube.com/watch?v=fmLRCSxn4oQ https://www.youtube.com/watch?v=Qx-08XnjFWMA: Broad Jump (Max Distance)B: Vertical Jump (Max Height)MetconMetcon (Time)3 Rounds for Time - Run 400m - 12 American Swings (53/35) - 17 Box Jumps (24/20)MOD1: 44/26#, 20/16" MOD2: 35/18#, 20/16" Step-Ups...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure):30w/:30h/:30r x 4 @ each station 1-Goblet Squat (53/35)/Wall Sit 2-Skierg/KB Overhead Hold (53/35) 3-Sled or Plate Push/Plank 4-Flutter Kick/Hollow Hold :90 Min Rest between stations...

PSKC CrossFit - CrossFitWeightliftingBack Squat (5X3 @ 80%)AccessoryDouble KB Box Step-Ups (24/20) 3X5 each, increasing weightMetconMetcon (AMRAP - Reps)AMRAP 7 3,6,9,12...

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