PSKC CrossFit - CrossFitSKILLBear Complex (Work up to a Heavy Set)Power Clean Front Squat Push Press Back Squat Second Push PressMetconMetcon (Time)21-15-9 Lunges (Each Leg) Back Squat (155/115) American KB Swing (53/35)Mod 1 21-15-9 Lunges (Each Leg) Back Squat (135/95) American KB Swing (44/26)) Mod 2 21-15-9 Lunges (Each Leg) Back Squat (105/75) American KB Swing (35/18)...
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PSKC CrossFit - UNLOADED"Mountain Momma" is a WOD to raise money for the flood recovery efforts in WV. Show your love and support for our neighboors in need by donating and ordering your WV Strong Tee below. https://www.bonfirefunds.com/wvstrong-flood-reliefMetconMetcon (Time)Mountain Momma 44 Box jumps (24/20) 44 OH walking lunges...
PSKC CrossFit - CrossFit"Mountain Momma" is a WOD to raise money for the flood recovery efforts in WV. Show your love and support for our neighboors in need by donating and ordering your WV Strong Tee below. https://www.bonfirefunds.com/wvstrong-flood-reliefMetconMetcon (Time)Mountain Momma 44 Box jumps (24/20) 44 OH walking lunges...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Drop Snatch (5 x 3)Weightlifting2: Muscle + Hang + Full Snatch (5 x 1)1 Muscle + 1 Hang + 1 Full SnatchFocus on huge leg drive during the muscle, finish and speed on the hang, then put it all...
PSKC CrossFit - CrossFitGymnasticsHandstand Progression - Plank - Box Handstand - Wall Walk - Back to Wall Handstand - Wall Facing Handstand - Free standing handstand *Accumulate 2:00 handstand hold at furthest progresstionMetconNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#...
Hey guys! We will be participating in a fundraiser to support WV flood relief. Here's a couple ways you can help: 1) Go to this site to participate in a nationwide social media blast. It's completely free - but please do so before 2pm today! https://www.thunderclap.it/projects/43908-wvstrong-flood-relief 2) Purchase a...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure):30w/:30h/:30r Stay at each station for 5x :90 rest between stations Slurpees/Overhead Hold (30/20)/Rest Walking Lunges (44/26)/Wall Sit/Rest Mtn Climbers/Plank/Rest KB Thruster (53/35)/Hollow Hold/Rest...
PSKC CrossFit - CrossFitWeightlifting3 Rds - Max Effort Not for timeBench Press (3 X Max Effort @ body weight)Pull-ups (3 X Max Effort)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 12min (3-6-9-12-15-18...
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: 9 Rep Clean and Jerk Complex (5 Rounds of the complex increasing in weight)5X1 Hang Clean (from power position) + 1 Push Press + 1 Hang Clean (from power position) + 2 Push Jerks + 1 Hang Clean (from...