PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Non-Heaving Snatch Balance (5 x 2)Set the bar on your back in a back squat stance, without heaving dive under into the catch position of the snatch.Weightlifting2: Snatch from the Blocks (2RM)Today, set the blocks up so that the...
PSKC CrossFit - CrossFitSKILLRope ClimbsMetconMetcon (Time)21-15-9-15-21 Wallballs 20/14 Overhead Swings 53/35 Mod 2: Wall Balls 14/10 Overhead Swings 44/26 Mod 1: Air squats Overhead Swings 35/18...
PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)Twist on Tabata-Circuit Style 20w/10r x 4 1-Mtn Climber 2-Push Ups 3-Air Squat 4-Flutter Kicks 5-Sit Ups 6-Overhead Swings (53/35) 7-Jump Rope 8-Box Jumps Score is total number of reps per round!...
PSKC CrossFit - CrossFitSKILLPlank Practice (No Measure)Plank Wars, Plank Relay, 1 Minute Planks, Partner PlanksMetconMetcon (AMRAP - Reps)Tabata: 20/10 x8 (Stay on the same station for 8 rounds then switch). 1. Burpees 2. Plate pushes 3. Mountain Climbers 4. KB Snatches 53/35 Mod 2: KB Snatches 44/26 Mod 1: KB Snatches 35/18...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Teams of 2 Split reps as necessary One working at a time 80 Burpees 80 Wall Balls (20/14) 80 Goblet Squats (53/35) 80 Sit Ups 80 Jump Rope 80 KB Push Press (53/35) 80 Burpees...
PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 2; You go, I go. FYI on FYF: Each partner must complete 7 reps of movement 1 before moving on to movement 2, etc. 7 Rounds of 7 7 HSPU 7 Back Squats (135/95) 7 Box Jumps 7 Hang Cleans (135/95) 7 Pull-ups 7 Alternating Front Rack...
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: 2 Cleans + 1 Jerk from the Blocks (Work up to a heavy set)Set the bar up so that it begins at mid thigh. This is intended to force you to pull yourself under the bar quickly.More Weightlifting2:...
PSKC CrossFit - CrossFitWarm-up (No Measure)A little extra Mobility & Stretching followed by warming up Power Snatch and/or Ground 2 Overhead.MetconMetcon (Time)**RX: Buy In of 100 Double-Unders -then- 5 Rounds: 5 Power Snatch (135/95) 10 Burpee-Over-Bar 15 Toe-to-Bar -then- Cash Out of 100 Double-Unders **Scaled: Buy In of 100 Singles -then- 5 Rounds 5 Ground-to-Overhead (95/65) 10 Burpee-Over-Bar 15 Hanging-Knee-Raises -then- Cash...
PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)Partner AMRAP's 3 x 8 min AMRAP 1 You Go I Go - 8 Min 5 K2E/Sit Ups 5 Box Jump Overs 5 Slamball (30/20) 2 Min Rest AMRAP 2 You Go I Go - 8 Min 5 KB Swings (53/35) 5 Push Ups 5 Air...
PSKC CrossFit - CrossFitWeightliftingBench Press (1 X 1)Watch this short video to push you through to a BENCH PR today! https://www.youtube.com/watch?v=k3Mvyt4pBQQMetconAscension into Wallball Hell EMOMMetcon (AMRAP - Rounds and Reps)Minute 1: 5 Pushups 1 Wallball (20/14) Minute 2: 5 Pushups 2 Wallball Minute 3: 5 Pushups 3 Wallball etc. Mod 2: Minute 1: 5 Barbell Incline Pushups 1 Wallball...