PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Tall Snatch (4 x 5 )Start with the bar at the hips, quick extension then violent pull under. --> https://vimeo.com/48416098Weightlifting2: Snatch Pull + Power Snatch + Full Snatch (Work up to a heavy set of the complex.)All three (3) movements...
PSKC CrossFit - CrossFitGymnasticsDo 5 sets of rope climbs and strict/weighted pullups. Perform 2 reps of each.A: Rope Climb (5 x 2)GymnasticsB: Pull-ups (5 x 2)MetconMetcon (No Measure)40 sec on/ 20 sec off x 4 Stay on same station for all 4 rounds Weighted sit ups Goblet squats Skierg OH...
5 YEAR ANNIVERSARY CELEBRATION Please join us this Saturday, September 5th at 2pm to celebrate 5 years in business. Here’s what we have in store: 2pm - 4pm: 4 person team random draw competition. We did this last year and it was a blast! Whoever shows up we throw...
PSKC CrossFit - CrossFitDELOAD WEEK: Time to work on skills and get outside.SKILL ()Metcon (AMRAP - Rounds and Reps)A: KB CLEAN AND PRESS 5 4 3 2 1 B: 15 MIN AMRAP PARTNER LEVEE SPRINTS, YOU GO I GO...
PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)Pain Clinic 4 x 6 Min Stations 1:30 min rest between stations 1) P1: 10 Cal Skierg P2: Burpees 2) P1: Plate Pushes P2: Flutter Kicks 3) P1: 10 x Single KB Push Press (Switch arms each...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Tabata w/ a twist (20w/10r) x 8 1- KB Swings (53/35) 2- Skierg cals 3- Slam Ball 4- Turf Sprints FINISHER: w/ a partner complete 40 Burpees 100 Jumping Jacks 200 m sprint...
PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Up! 3 RFT: 400m Run Together 40 Backsquats (95/135) 40 Jerks (95/135) (Split Reps as Needed)...
PSKC CrossFit - CrossFitGymnasticsHandstand Push-ups (5-4-3-2-1)MetconMetcon (AMRAP - Reps)TABATA : 20w/10r x 8 Circuit Through the Following: Overhead Swings (53/35) Toes 2 Bar Plate Push Situps Wallball (20/14)...
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...