PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Clean Pull + Full Clean + Jerk (Work up to a Heavy)Complete one clean pull, reset, full clean & jerkPause on the toes for ~1-2 sec to demonstrate control after the second pull.More Weightlifting2: Front Squat (4 x 4,...
PSKC CrossFit - CrossFitSKILLReview Snatch (Power and Full)Weightlifting1 Power Snatch + 1 Full SnatchWork up to a moderate 1 rep of the snatch complexMetconMetcon (Time)3 Rounds for Time *40 DUs *20 Wall Balls (20/14) 10 Power Snatch (95/65)MOD1: 100 singles, (75/55) MOD2: 100 singles, WB (14/10), Snatch (55/35)...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)For Time: 18-15-12-9-6-3-1 Ski/Row/Airdyne Slamball (30/20) Push Press (53/35) (Total) Every 3 Min - 5 Burpee 25 Min time cap...
PSKC CrossFit - CrossFitWeightliftingPush Press (6X1 @ 90%)AccessoryWeighted Dips 3X10 AcrossMetconMetcon (Time)10 Rounds for Time *4 CTB Pullups *7 Push Press (95/65) * 12 Russian KB Swings (53/35)MOD1: regular pullups, PP (75/55), KB (44/26) MOD2: jumping pullups, PP (55/35), KB (35/18)...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Non-Heaving Snatch Balance (5 x 3)Set the bar on your back in a back squat stance, without heaving dive under into the catch position of the snatch.More Weightlifting2: Snatch from the Blocks (7 x 2)Set the blocks up so...
PSKC CrossFit - CrossFitGymnastics10 min to review Hand Stand Pushup *Emphasis on Modification/ScalesMetconMetcon (AMRAP - Reps)Death By HSPU - 10min maxScale as necessary (box, regular pushup, incline pushup) If proficient, try strict or wall facing HSPUMetconMetcon (4 Rounds for reps):30W/:30H/:30R 4 rounds - circuit style *Situps/Leg raises *Pushups/Plank *Wall Ball/Wall SitMOD1&2:...
PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)Partner Work/Rest 5 Rounds P1 :30/P2 :30 1-Pull Ups/Ring Rows 2-Single KB Thruster (1 kb/both hands) 3-MedBall Sit Ups (20/14) 4-Alt KB Swings (53/35) 5-Alt Lunges 6-Rest P1 works first 30 sec, while P2 rests. P2 works for 2nd 30 sec, while P1 rests. Keep rep count through...
PSKC CrossFit - CrossFitWeightliftingSquat Clean (6X1 @ 90%)AccessoryDouble KB Deadlift 3X8 *Increasing WeightMetconMetcon (AMRAP - Rounds and Reps)AMRAP 12 * 6 Squat Cleans (135/95) * 12 Bar Over BurpeesMOD1: (115/75) MOD2: (95/65), Regular burpees...
PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for time)6 min cap each station 21-15-9 Ski Slam ball (30/20) 21-15-9 Row Russian KB Swings (53/35) 21-15-9 Burpees Sit-ups Score will be time of each round when finished. Time starts over each round. If you do not finish, score is 6:00. Track # of reps completed by 6 min,...
PSKC CrossFit - CrossFitMetcon (Time)HERO WOD “Whitten” Five rounds for time of: 22 Kettlebell American Swings ( 72/53) 22 Box jump, (24/20) Run 400 meters 22 Burpees 22 Wall ball shots,(20/14) Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team,...