PSKC CrossFit - UNLOADEDMetconMetcon (Time)400 m Run 20 Goblet Squats (53/35) 20 KB Push Press (53/35) (10 each arm) 400 m Run 16 Goblet Squats (53/35) 16 KB Push Press (53/35) (8 each arm) 400 m Run 10 Goblet Squats (53/35) 10 KB Push Press (53/35) (5 each arm) 400 m Run...
PSKC CrossFit - CrossFitWeightliftingBench Press (1 x 1)Grab your favorite Bro and max out that Bench!MetconMetcon (Time)3 Rounds for Time 400m Run 21 Burpees...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Sotts Press (4 x 4 Climbing)Weightlifting2: Snatch from the Blocks (Work up to a heavy double)EMOM - Every Minute on the Minute3: Snatch (12 minute EMOM)1 rep every minute for 12 minutes: 3 min @ 75% 3 min @ 80% 3 min...
PSKC CrossFit - CrossFitWeightliftingSquat Clean (1 X 2)MetconMetcon (AMRAP - Rounds and Reps)EMOM // Squat Clean (115/75) Minute 1: 1 Squat Clean Minute 2: 2 Squat Cleans Minute 3: 3 Squat Cleans Etc. **Athlete continues until they can no longer complete the corresponding number of Squat Cleans within the minute....
PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)Max Reps in 1 minute 3 Rounds 1) Wall Ball (20/14) 2) Sit Ups 3) Push Ups 4) Row- Cals 5) Lunges w/ 1 KB Rack Position (53/35) Circuit style rest when switching station call out rep count each station to track 1:30 rest between rounds **Score is avg...
PSKC CrossFit - CrossFitWeightliftingIt's Max Day; You've put in the work, now let's see some PR's!Sumo Deadlift (1 x 1)MetconDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P....
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Cash In – 400m Run 25 x Wall Balls 5 x Burpee Box Jumps 50 x Single Jump Ropes 20 x Wall Balls 5 x Burpee Box Jumps 40 x Single Jump Ropes 15 x Wall Balls 5 x Burpee Box Jumps 30 x Single Jump Ropes 10 x Wall Balls 5...
PSKC CrossFit - Liftmore (Olympic Lifting)Doing things a little differently today. The main lifting portion of today will be split into 10 minute chunks where we will establish near maximal numbers at various positions. This is intended to help define our weaknesses from...
PSKC CrossFit - CrossFitWarm-up1: Clean and JerkWork up to a moderately heavy clean and jerk in 10 minutes to prepare for the workout.Metcon2: Metcon (Time)Split reps as necessary – both partners run together - 800m Run - 100 Bar Facing Burpees (split reps as necessary) ...
PSKC CrossFit - CrossFitSKILL1: Power Snatch (Heavy Double)Work up to a heavy set of two (2) reps. You may drop the bar and reset between reps.Metcon2: Metcon (AMRAP - Rounds and Reps)15 Min AMRAP - 5 Power Snatches (115/75) - 10 Toes-to-bar - 15...