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PSKC CrossFit - CrossFitNew Kids Room starts today! $5/kid or $40 a month unlimited use. Email mo@www.pskccrossfit.com for more info.WeightliftingFront Squat (6 x 1 at 90%)AccessoryDouble KB Front Rack Lunge (3 x 5 each leg)MetconMetcon (Time)4 Rounds 5 x Squat Clean (115/85) 7 x T2B 9 x Box...

PSKC CrossFit - Liftmore (Olympic Lifting)Woohoooooo! 90%!Strict Press from split position (4 x 4)Perform one (1) Split Jerk to achieve proper split position. Then, perform four (4) strict presses.2 Cleans + 1 Jerk from the BlocksSet the blocks up so that the bar sits near...

PSKC CrossFit - CrossFitMetconDaniel (Time)For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click here...

PSKC CrossFit - CrossFitWeightliftingSnatch (see notes)10 min to establish a heavy single Then emom x 7 minute 1 7 snatches at 60% Minute 2 6 snatches at 65% Minute 3 5 snatches at 70% Minute 4 4 snatches at 75% Minute 5 3 snatches at 80% Minute 6 2 snatches at 85% Minute...

PSKC CrossFit - CrossFitWeightliftingPush Press (5 x 3 at 80%)AccessoryFloor Press (3 x 5)MetconMetcon (AMRAP - Reps)40 sec /20 sec off x 4 stay on same station 1 OH swings 2 Double kb clean and press 3 double unders...

PSKC CrossFit - CrossFitWeightliftingBear Complex (build up to a heavy single)Power Clean Front Squat Push Press Back Squat Second Push PressMetconMetcon (Time)5 rounds for time 200m run 10 toes to bar 10 OH squats (115/75)...

PSKC CrossFit - CrossFitBring a Friend - This Saturday!WeightliftingFront Squat (5 x 3 @ 80% - last set is all out)AccessorySumo Deadlift (3 x 5)MetconMetcon (AMRAP - Rounds and Reps)10:00 AMRAP 10 x WallBall (20/14) 8 x Hang Clean (135/95) 6 x Burpee Over the Bar...

PSKC CrossFit - Liftmore (Olympic Lifting)WeightliftingSotts Press (4 x 4)Unrack the barbell with a snatch grip and descend into the bottom of a squat. While maintaining an upright torso, press the bar overhead while in the bottom position.Vertical Snatch from the Pockets (Work up...

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