PSKC CrossFit - CrossFitSKILL1a: KB Snatch (Work up to a heavy on each side)Homework - Jeff Martone Technique Review Video --> https://www.youtube.com/watch?v=IsaAx9UIri81b: Rope Climb (Work of foot-lock technique development)Alternate between KB snatches and Rope Climbs, but work on the one you personally need the most...
PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps):30w/:30h/:30r x 5 1- Burpees / Plank x 5 2- Reverse Stationary Lunges/ Hollow Hold x 5 3- Slamball (30/20) /Rock Hold x 5 4- American KB Swing (53/35) /Dead Hang x 5 *Score is average number of reps during work period,...
PSKC CrossFit - CrossFitWeightlifting1: Hang Snatch (Work up to a "heavy" set of 2 reps)"Heavy" = difficult, but will not result in a missed or cringe-worthy liftEMOM - Every Minute on the Minute2: Metcon (Weight)12 Minute EMOM (alternate between A & B after each...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)10 Rounds for time Partner Up!! *1 working at a time *Both partners must complete 10 reps each 10 Rounds For Time 10 Push Ups 10 Sit Ups 10 Goblet Squat (53/35) Every 2 rounds, run 200m (Rounds 2,4,6,8,&10)...
PSKC CrossFit - CrossFitMetconMetcon (Time)PARTNER DAY You Go/ I Go - Runs done together 50 Wall Ball (20/14) 800m Run 50 Front Rack Lunges (95/65) 800m Run 50 burpees 800m Run 100 Wall Ball (20/14) 400m run 100 front rack lunges 400m run 100 burpees 400m run...
PSKC CrossFit - CrossFitMetcon1: Metcon (Time)To the Levee! Metcon For Time 4 x 450m sprint @ the Levee Rest between each round for the amount of time it took you to sprint each round. *Begin each sprint at the bottom of the concrete path (as we did for Hero workout...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Strict Press from the Bottom of a Squat (5 x 3)Grip the bar like a strict press and descend into the bottom of the squat. Without coming on your toes, press the weight overhead.Weightlifting2: Clean and Jerk with...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)1-10 10-1 Target Burpees Ski/Row/Airdyne (Ex: 1 burpee, 10 cal- 2 burpee, 9 cal, etc)...
PSKC CrossFit - CrossFitWeightliftingPush Press (1 Rep Max)MetconMetcon (Time)3 rounds: 10 x G2O (155/105) 15 x Box Jumps (24/20)Mod 2 3 RFT 10 x G2O (135/95) 15 x Box Jumps (24/20) Mod 1 3 RFT 10 x G2O (115/75) 15 x Step Ups...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Heaving Snatch Balance (5 x 2)More Weightlifting2: Deficit Snatch (5 x 3 Singles)Set up roughly a 3" deficit (i.e. stand on a few gray mats) and snatch from this elevated platform. This will elongate the pull, so remain...