PSKC CrossFit - CrossFitWeightliftingSplit Jerk (Split Jerk - 5 x 3 @ 80%)NO all out set!AccessoryRing Rows (4x12 Body Weight Ring Row/Weighted Row)MetconMetcon (Time)12 Min AMRAP 5 x Burpee 7 x Box Jump 9 x Pull UpMOD 1 12 Min AMRAP 5 x Burpee 7 x Box Jump 9 x Jumping Pull...
PSKC CrossFit - Liftmore (Olympic Lifting)Week 3 - Day 1 of Hatch Squat ProgramWeightlifting1: Non-Heaving Snatch Balance (1 x 3, 1 x 2, 3 x 1; Climbing)Set the bar on your back in a back squat stance, without heaving dive under into the catch position...
PSKC CrossFit - CrossFit1 Hang Power Clean + 1 Thruster (1 HPC + 1 Thruster)15 Minutes to work up to a 1 rmMetcon (Time)1 Rep Complex (ABOVE) then get 50% of that: 10-9-8-7-6-5-4-3-2-1 1)Hang Power Clean 2)Thruster **5 Burpee Penalty each time bar is dropped during each set*** ***NOTE- Perform 10...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Workout 80 Cal Row/Ski 80 KB Swing (53/35) 60 Cal Row/Ski 60 Goblet Squat (53/35) 40 Cal Row/Ski 40 Single KB Push Press (53/35) 20 Cal Row/Ski 20 Burpees...
PSKC CrossFit - CrossFitWeightliftingDeadlift (5 x 3 @ 80% - Last set is ALL OUT)AccessoryGood Mornings (Good Mornings 3 x 8)MetconMetcon (Time)21-15-9 Air Squat T2B Deadlift (155/105)Mod 1: 21-15-9 Air Squat K2E Deadlift (135/95) Mod 2: 21-15-9 Air Squat Sit Ups Deadlift (125/85)...
PSKC CrossFit - CrossFitBLACK FRIDAY DEALS BEGIN NOW! Doors open for the 8am Unloaded class and we will be here for the 9am & noon classes.Metcon (Time)Teams of 4; weight (95/65) Split reps up as needed, You will work in pairs within your team but only one...
PSKC CrossFit - UNLOADEDONLY 8AM CLASS FOR BLACK FRIDAY!!! BRING YOUR FRIENDS!!MetconMetcon (No Measure)30w/30h/30r ×4 @ each station :90 rest after each round 1-Slamball/ Hold Overhead/ Rest 2-Mountain Climbers/ Plank/ Rest 3-Target Burpee/ Dead Hang/ Rest 4-Goblet Squat/ Wall Sit/ Rest 5-Flutter Kick/ Hollow Hold/ Rest...
PSKC CrossFit - CrossFitHAPPY THANKSGIVING 9am Pre-Turkey day only! Get in and getting to eat like a boss for the rest of the day.Metcon (Time)400 meter run 25x Burpees 30x Wall Balls (20/14) 25x Burpees 30x Kettlebell Swings Russian (70/53) 400 meter run 30x Box Jumps (24/20) 25x Burpees 30x Slamball (30/20) 25x Burpees 400 meter...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)20 min AMRAP 30 Single Unders 20 American KB Swings (53/35) 10 Sit Ups 5 Box Jumps...
PSKC CrossFit - Liftmore (Olympic Lifting)Day One Week Two of the Hatch Cycle There is a handy excel sheet here you can put your numbers in and print if so desired. http://www.mikesgym.org/programs/uploads/hatchsqt.xlsWarm-up1: Strict Press from split position (3 x 4 Climbing)Weightlifting2: 1 x Power Clean...