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PSKC CrossFit - CrossFitSKILLDouble-Unders (Work up to a max Unbroken Set)MetconMetcon (Time)Metcon: 3 Rounds for Max Reps 1:00 Wall Balls (20/14) 1:00 Double Unders 1:00 Box Jumps (24/20) 1:00 Row/Ski/Airdyne 1:00 Rest Mod 2: 3 Rounds for Max Reps 1:00 Wall Balls (20/14) 1:00 Singles 1:00 Box Jumps (24/20) 1:00 Row/Ski/Airdyne 1:00 Rest Mod 1: 3 Rounds for Max Reps 1:00...

PSKC CrossFit - CrossFitWeightliftingYou've been putting in the work and now it's time to lift heavy! Let's see some PR's!DeadliftMetconMetcon (Time)3 RFT 10 Clean & Jerk (135/95) 400m Run Mod 2: 3 RFT 10 Clean & Jerk (95/65) 400m Run Mod 1: 3 RFT 10 Clean & Jerk (65/45) 400m Run...

PSKC CrossFit - CrossFitMetcon1: Metcon (AMRAP - Rounds and Reps)Teams of 2 complete AMRAP 25 of: One athlete works at a time. RX: 50 Wall Balls (20/14) 40 Overhead KB Swings (70/53) 30 Pull Ups 20 Deadlifts (225/155) 10 HSPU *Mod 2* 50 Wall Balls (20/14) 40 Overhead KB Swings (53/35) 30 Pull Ups 20 Deadlifts (185/125) 10...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)1000 m row 50 x KB push press total (53/35) 40 x Goblet Squat (53/35) 30 x 1 Arm KB Swings, each arm (53/35) 20 x burpees 10 x bear crawl up/back on turf...

PSKC CrossFit - Liftmore (Olympic Lifting)Hatch Squat Program Week 4 - Day 2 CLASS IS NOW AT 6:30 ON BOTH TUESDAY AND THURSDAYWeightlifting1: 3 Position Clean (Work up to 1RM) 1 x High hang squat clean 1 x low hang squat clean 1 x full clean (touch...

PSKC CrossFit - CrossFitSKILL1: Metcon (No Measure)Divide up the class into the following groups and spend around 15 minutes working on the following: A) Kettlebell Snatch Technique Review and Work Up to a Heavy Set OR B) Butterfly Pull Up or Muscle Up work (Butterfly - Great instructional...

PSKC CrossFit - CrossFitWeightlifting1: Split Jerk (6 x 1 @ 90%)Accessory2: Strict Press from split position (3 x 6 - Climbing in Weight)https://www.youtube.com/watch?v=ahQ3L3-Uc88Metcon3: Metcon (Time)Teams of 2 (1 athlete works at a time) 30-20-10 total reps for time of: Rx: Power Clean (135/95) Box Jumps (24/20) Push Jerks (135/95) Toes to...

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