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PSKC CrossFit - CrossFitGymnasticsDouble-Unders (10-20-30-40-30-20-10)Use this time to work on developing your double unders if you do not have them. If you do have double unders, the sets will be performed unbroken. If you fail start back to 0 on the set you're on.MetconYou will...

  TODAY I BURN THE SHIPS: 5 years ago the seeds of PSKC were planted. For 5 years I've worked full time for the federal government and operated PSKC as best I could. Essentially splitting my time as best I could. Then I made a decision...

PSKC CrossFit - CrossFitThruster (5X5 @ 60%)AccessoryOverhead Barbell Lunges 3X8Overhead Barbell Lunges (3X8)Metcon (AMRAP - Rounds and Reps)8 Min AMRAP 3-6-9-12...

PSKC CrossFit - Liftmore (Olympic Lifting)Jerk Balance (5 x 2 Climbing in Weight)https://www.youtube.com/watch?v=XLGOJ9FZW3USet your back foot in the finished split jerk position while keeping your lead foot under your hips. Dip and drive like normal and reach out with the front foot while pushing...

PSKC CrossFit - CrossFitBring a friend is tomorrow! Also the entrance/exit to the gym is now through the store. This is now where you all can gather and hang out before/after class.MetconMetcon (Time)“Batman and Robin” 1) Partner A runs one 400M Sprint Partner B does AMRAP Hang Power...

PSKC CrossFit - CrossFitBring a friend is this Saturday at 9am! Let your buddies know: http://www.pskcstrong.com/free-workout-saturday-june-6th-9am/WeightliftingKettlebell Man Makers (6 x 3)https://www.youtube.com/watch?v=yMkVSpOKbyMGymnasticsRing Dips (6 x 3)advanced go weighted ring dipsMetconMetcon (No Measure)30 seconds work/30 seconds hold/30 seconds rest x 4 at the same station 1) Ring rows/ hold...

PSKC CrossFit - CrossFitWeightliftingHang Power Clean (establish training max)MetconMetcon (AMRAP - Rounds)12:00 EMOM A: 5 x power Snatches (115/75) B: 7 x toes 2 bar...

PSKC CrossFit - Liftmore (Olympic Lifting)3 Position Snatch (Work up to a heavy set of the complex.)1 x high-hang 1 x low hang 1 x floorStress the difference in weight distribution in each part of the complex. Watch your feet, make sure you're not "leap-frogging".Front Squat...

PSKC CrossFit - CrossFitWeightliftingOverhead Squat (5 x 3 )MetconThere will be 2 x 6 min AMRAPs with a 2:00 break in between.A: Metcon (AMRAP - Rounds and Reps)6 min AMRAP 7 push presses (115/75) 5 jumping lunges (each leg) 7 dead lifts (115/75)B: Metcon (AMRAP - Rounds and...

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