Blog

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: 1 x Push Press + 2 Push Jerks + 1 Split Jerk (Work up to a heavy single in 5 sets.)Without setting the bar down perform: 1 x Push Press + 2 Push Jerks + 1 Split JerkWeightlifting2: 2...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)4 RFT Partner Style Split Reps as needed, one person working at a time 400m Run (together) 20 Burpee Box Jumps (24/20) 20 Sit Ups 20 Wall Balls (20/14) 20 Jump Rope...

PSKC CrossFit - CrossFitMetconMetcon (Time)Springtime means Sprint-time!Partner Up for Levy Sprints! 30 (15 each) Levy Sprints with 5 burpees on each sprint. **Partner 1 Sprints up, does 5 burpees and sprints back while Partner 2 rests, then switch. **Mod 2: 3 Burpees **Mod 1: 3 Burpees; 20 Sprints...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Snatch Grip Push Press (6 x 3,Climbing)Weightlifting2: Vertical Snatch from the Pockets (Heavy Single)Start with the bar in the pockets and a slight bend in the knee. Without pumping, extend vertically and pull yourself under the bar. Bar should...

PSKC CrossFit - UNLOADEDMetcon (5 Rounds for reps)Work/Hold/Rest! :20w/:20h/:20r x 4 1- Push Ups/Plank 2- Skierg/ KB Rack Hold 3- KB Push Press/ Overhead Hold 4- Suicides/ Hollow Hold 5- Goblet Squat/Wall Sit Score is round with lowest number of "work" reps for each station...

PSKC CrossFit - CrossFitGymnasticsHandstand Push-ups (10-8-6-4-2)Work on HSPU & Progressions; Strict, Kipping, Wall Walks, etc. Brush up on your efficiency, check out this video: https://www.youtube.com/watch?v=YdBSefJNbB8MetconMetcon (AMRAP - Reps)(4) 2 Minute AMRAPS with 1 Minute rest in between; Score will be total amount of reps completed of Air...

PSKC CrossFit - CrossFitWarm-up1: Squat Clean (Work up to a Heavy Single)Metcon2: Metcon (Time)5 RFT: Partner up. One works while the other rests. Rx 6 Squat Cleans, 155/105 10 Shoulder to Overhead 155/105 15 Burpees 18 Mountain Climbers (both legs equal one rep) Mod 2 6 Power Cleans, 135/95 10 Shoulder to Overhead...

Follow

Get every new post delivered to your Inbox

Join other followers: