PSKC CrossFit - CrossFitPlease join us tonight at 630pm for a discussion on mental toughness! It's FREE and ALL are welcome. http://www.pskcstrong.com/mental-toughness-seminar-friday-630pm/MetconMetcon (Time)Teams of 3 A: 10 minutes to establish 1RM Front Squat B: As a team Row 3K * While one athlete is on the rower, one...
https://youtu.be/IdTMDpizis8 Please join us tomorrow at 630pm for a FREE seminar on developing tools for mental toughness. We will be discussing different methods for forging an unbeatable mind and unconquerable spirit. The seminar will be provided by Dale, the owner of PSKC. He served as an...
PSKC CrossFit - CrossFitWeightliftingPOWER CLEAN AND SPLIT JERK 1RM (work up to heavy single)MetconMetcon (Time)21-15-9 Hang Cleans (135/95) Target Burpees Mod 1: 95/65 Mod 2: 65/45BURN - SPEED - SPRINT Go all out, chase the wizard on this one....
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Partner Work 4 x 6 Min Stations 2 Min Rest 1-P1 10x Wall Ball P2 Burpees 2-P1 8x Pull Ups/Ring Rows P2 Plank 3-P1 Light Poles Run Up/Back P2 Overhead Hold (45/25) 4- P1 8 Cal Airdyne/Row ...
PSKC CrossFit - CrossFitMetconMetcon (Time)Lunge the Levee Ridge (Down and Back), approximately 450mBe sure to wear something to cover/protect your knees....
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean Pull + Full Clean + Jerk (Heavy single)Complete one clean pull, reset, full clean & jerkMore Weightlifting2: Front Squat (See below)Every 2:00 for 12:00 (7 total sets) reps of - 2/4/1/8/1/4/2 Same weight as last week 75%Slightly Faster Weightlifting3:...
PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)45 minute AMRAP 200m Farmers Carry (53/35) 50 x Step Ups each leg on 20”box 40 x situps 30 x SlamballThe purpose is to grind. Steady consistent movement, not race pace. We're pushing the endurance/structural work on this one....
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)(:20w/:10r) x 8 Stay at each station x 8 rounds 1:30m Rest between stations 1-Slamball (30/20) 2- KB Push Press (53/35) Stay on 1 arm x 4/Then Switch 3-Hand Release Push Ups 4-Airdyne 5-Sit Ups...
PSKC CrossFit - CrossFitWeightliftingBench Press (Work up to Heavy Single)Take as many sets as you need to achieve a heavy single. In between every set perform a set of strict pullups, changing the grip every time.MetconMetcon (AMRAP - Rounds and Reps)20 min AMRAP 15 x pushups 15...
Introducing SPARTAN-U! Coach Hammer and Keeney have experimented with a 30 day program and have seen insane results. Tomorrow they'd like to share it with you and your friends. The catch? There is none! Completely free and it will just cost you some lunges. Please join...