PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Sotts Press (4 x 4 Climbing)Weightlifting2: Snatch from the Blocks (6 x 3 Climbing)Set the blocks up so that the bar is just below the top of the knee. Reps do NOT have to be touch-and-go. I...
PSKC CrossFit - CrossFitSKILLPower Clean (5X3 increasing weight)MetconMetcon (Time)Partner Up 30 Rounds for Time 5 wall ball shots (20/14) 3 HSPU 1 Power Clean (185/135)Partner #1 completes a full round before partner #2 starts...
PSKC CrossFit - CrossFitWeightliftingSumo Deadlift (5X5 @ 60%)AccessoryFront Squat 3X5 increasing weightMetconMetcon (AMRAP - Reps)With a 15 min running clock - Every 3 min perform 1) Row/Run - 200m 2) AMRAP Thrusters (135/95)Score is total number of thrusters...
PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 3: As a team you must total the following: 300 x Wall Balls (20/14) 150 x Clean and Jerks (115/85) 1200m total of runsRules of the Game: * Only one person can do wall ball, only one person can do c&J at a time....
PSKC CrossFit - CrossFitGymnasticsPerform the Pullups and HSPU as a couplet. Advanced perform weighted pullups and deficit HSPU. Increase the weight and height as the reps decrease. Beginners decrease band tension for pullups and work on the negatives for HSPU.A: Pull-ups (5-4-3-2-1)B: Handstand Push-ups (5-4-3-2-1)MetconMetcon...
PSKC CrossFit - UNLOADEDSKILLWall Ball (20/14)MetconMetcon (Time)Start w/ 800m run 10-1 Wall Ball 1-10 Burpee Finish w/ 800m run...
PSKC CrossFit - CrossFitHappy Birthday B-Man! http://www.pskcstrong.com/boston-birthday-workout-722/WeightliftingBench Press (Establish Training Max)MetconBoston (Time)4 rounds 7 x Deadlifts (225/155) 22 x KB snatches (53/35) (11 per arm) 9 Slurpees (slamball Burpees)...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upSnatch Balance (4 x 3 Climbing)It's OK to heave todayWeightliftingHang Snatch + OHS (Work up to a heavy set of the complex)On the hang snatch, go from the hi hang if at all possible. Ensure your shoulders are level with...
PSKC CrossFit - CrossFitWeightliftingPower Snatch (work up to a heavy single)MetconMetcon (Time)6 rounds 3 x Power Snatch (135/95) 2 x Rounds of "Cindy" (5 x pullups 10 x pushups 15 x squats)...
PSKC CrossFit - UNLOADEDMetcon (No Measure)CIRCUIT (30W/30H/30R) X4 1:30 REST BETWEEN EACH MOVEMENT 1) AIR SQUAT - WALL SIT 2) FLUTTER KICKS - HOLD 3) MTN. CLIMBERS - PLANK 4) DBL KB PUSH PRESS - RACK HOLD...