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PSKC CrossFit - CrossFitWeightliftingThruster (Work up to heavy set of 3 rep Thruster)https://www.youtube.com/watch?v=sWdo3dxgROIMetconMetcon (Time)21-15-9 Thruster (95/65) Box JumpsMod 1 21-15-9 Thruster (75/45) Box Jumps Mod 2 21-15-9 Thruster (45/35) Step Ups...

PSKC CrossFit - CrossFitSKILLBack Squat (Back Squat 6 x 1 @ 90% - No all out set)AccessoryWeighted Walking Lunge ( 3 x 8 (each leg) )MetconMetcon (AMRAP - Rounds and Reps)13 min AMRAP 200m Run 5 Hang Cleans (165/115) 3 Front Squats (165/115) 2 Jerks (165/115)Mod 1 13 min AMRAP 200m...

PSKC CrossFit - CrossFitCrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsCrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55...

PSKC CrossFit - UNLOADEDMetconMetcon (6 Rounds for reps)6 Rounds - Max Reps 1- Row/Ski/Air Cal/s 2- Burpees 3- DU/Jump Rope 4- Slamball (30/20) 5- Box Jump (24/20) 6-Rest Score it total number of reps each round...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: 3 Position Clean + Jerk (Work up to a Heavy Single)More Weightlifting2: Front Squat (See Below)5 @ 75% 3 @ 85% 1+ @ 95%Slightly Faster Weightlifting3: Metcon (Weight)10 Minute EMOM: A) 5 X Pendlay Row (https://www.youtube.com/watch?v=i77-3GMx0rA) B) 40 Sec...

PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Relay - 10 Rounds for Time Partner 1 - Row 200m - 10 air squats - 5 Burpees Partner 2 - Jump rope until your turn *Great time to practice those DUs!...

PSKC CrossFit - CrossFitPush Press (5X3 @ 80%)AccessoryWeighted Ring Dips 3X5 Increasing WeightMetconMetcon (AMRAP - Rounds)EMOM 16 (4rds) Min1 - Row cals (12/10) Min2 - 15 Push Press (95/65) Min3 - 8 Target Burpees Min4 - 15 Wall Ball Shots (20/14)MOD1: 10/8 cals, 75/45#, Reg. Burpees, 14/10# WB MOD2:10/8 cals, 45/35#,...

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