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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Snatch Grip Push Press + OHS + Sotts Presses (5 x 1 )Weightlifting2: Snatch Pull + Power Snatch + Full Snatch (5 x 1)All three (3) movements count as one rep of the complexFocus on elongating the pull and...

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...

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