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PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)Alternating Partner Work P1:30sec/P2:30sec x 5 rounds 1- Suicides 2- Plank Shoulder Taps 3- KB Swing American (53/35) 4- Weighted Step Ups 5-Plate Push (up/back =1) 6- Rest **Score is total # of reps for partners each round**...

PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)Partner Up for 100m Heavy Farmers Carry Relay x 8 Each partner does 4 - 100m Carries (One partner starts at the gym, one at the fire hydrant--Each team can decide on a doable weight to carry)MetconMetcon (Time)500 Alternating Lunges with a...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean (1RM)More Weightlifting2: Front Squat (E2MOM x 7 Complete 3 Reps)7 Total sets of 3 at 78% of 1RMSlightly Faster Weightlifting3: Metcon (Weight)4 Rounds: - 1 x Length of front parking and lot and back sled drag - 15 Hollow Rocks -...

PSKC CrossFit - CrossFitSKILLAlternate Between the 2 Skill Sets x 3 Rounds:Ring Dips (Max Set)http://therxreview.com/improving-ring-dips/Rope Climb (1 Rep)http://www.tabatatimes.com/trainer-rope-climbs/MetconMetcon (AMRAP - Rounds and Reps)15 Minute AMRAP 15 Hang Power Cleans (115/75) >> (95/65) >> (65/45) 10 Ring Dips >> Band Assisted >> Bench Dips 1 Rope Climb >> From...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Heaving Snatch Balance (5 x 2)Weightlifting2: Snatch from the Blocks (6 x 2)Slightly Faster Weightlifting3: Metcon (Weight)12 Minute EMOM: A) 10 Good Mornings B) 3 Snatch Grip Deadlift with 3 Sec Pause at the knee on the way up and down. C)...

PSKC CrossFit - CrossFitSKILL1a: Rope Climb (5 X 2)Alternate between 1a and 1b for 5 sets. Record total number of rope climbs completed.1b: Ring Dips (5 X 8)Perform weighted if able.Metcon2: Metcon (Time)4 Rounds for time.  You-go-I-Go with a partner (so 8 total rounds, 4...

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