Wanted to give a huge shout out to this guy - Adam! Adam has been with us since January and has made HUGE improvements in the last 6 months or so. He is a TALL dude (6'7"), and some movements aren't so big guy friendly. However,...
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: High-Hang Clean (Work up to a heavy set of 3)More Weightlifting2: Front Squat (See below)*Notice changes in percentage from last week. - Use 85% of 1RM for all sets Every 2:00 for 12:00 (7 total sets) reps of - 5/4/3/1/5/4/3Slightly...
PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)6 rounds Max reps each min. 1- Slamball (30/20) 2- KB Snatch (53/35) 3- Du's 4- Burpee 5- Wall Ball (20/14) 6- Rest Score is the round with lowest # of repsMod 1 1- Slamball (20/10) 2- KB Snatch (44/26) 3- Double/Single/Double 4- Burpee 5- Wall Ball (20/14) 6- Rest Mod 2 1- Slamball (20/10) 2-...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)(:20w/:10r) x 8 Stay at each station x 8 rounds 1:30m Rest between stations 1- Turf/Rig Sprints 2- Medball Ovhd Squat (30/20) 3- Ski/Airdyne 4- Medball Sit Up Slams (20/14) 5- Goblet Walking Lunges (53/35)...
PSKC CrossFit - CrossFitSKILLBear Complex (Work up to a Heavy Set)Power Clean Front Squat Push Press Back Squat Second Push PressMetconMetcon (Time)21-15-9 Lunges (Each Leg) Back Squat (155/115) American KB Swing (53/35)Mod 1 21-15-9 Lunges (Each Leg) Back Squat (135/95) American KB Swing (44/26)) Mod 2 21-15-9 Lunges (Each Leg) Back Squat (105/75) American KB Swing (35/18)...
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PSKC CrossFit - UNLOADED"Mountain Momma" is a WOD to raise money for the flood recovery efforts in WV. Show your love and support for our neighboors in need by donating and ordering your WV Strong Tee below. https://www.bonfirefunds.com/wvstrong-flood-reliefMetconMetcon (Time)Mountain Momma 44 Box jumps (24/20) 44 OH walking lunges...
PSKC CrossFit - CrossFit"Mountain Momma" is a WOD to raise money for the flood recovery efforts in WV. Show your love and support for our neighboors in need by donating and ordering your WV Strong Tee below. https://www.bonfirefunds.com/wvstrong-flood-reliefMetconMetcon (Time)Mountain Momma 44 Box jumps (24/20) 44 OH walking lunges...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Drop Snatch (5 x 3)Weightlifting2: Muscle + Hang + Full Snatch (5 x 1)1 Muscle + 1 Hang + 1 Full SnatchFocus on huge leg drive during the muscle, finish and speed on the hang, then put it all...
PSKC CrossFit - CrossFitGymnasticsHandstand Progression - Plank - Box Handstand - Wall Walk - Back to Wall Handstand - Wall Facing Handstand - Free standing handstand *Accumulate 2:00 handstand hold at furthest progresstionMetconNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#...