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PSKC CrossFit - CrossFitSKILL1: Kettlebell Snatch (7 x 2 (2 reps each side), climbing)Start out light and work up to a near maximal set of two (2) kettlebell snatches each side (total of 4 reps per set)Metcon2: Metcon (Time)WOD 21-15-9 Deadlift (225/155) - Run 400m after each...

PSKC CrossFit - CrossFitWeightlifting1: Back Squat (6 x 1 @ 90%)Accessory2: Weighted Walking Lunge (3 x 8)Choose your own type of loading (i.e. overhead lunges, front rack, back rack, or double kettlebell) and complete 3 x 8 walking lunges (each leg, so 16 total reps...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)400m Run 50 Step Ups 40 Goblet Squats (53/35) 30 KB Swings (53/35) 20 Target Burpees 10 Wall Ball 400m Run 10 Wall Ball 20 Target Burpees 30 KB Swings 40 Goblet Squats (53/35) 50 Step Ups 400m Run...

PSKC CrossFit - CrossFitMetconMetcon (Time)Groups of 3! *Complete 3000m as team - 1 person is to be on row/ski at all times *Other 2 partners split reps as necessary/1 working at a time * Once 3000m is complete, all 3 partners work together on AMRAP, 1 person working...

PSKC CrossFit - Liftmore (Olympic Lifting)Testing progress! First two items on deck today are a retest of work we performed on 4.17.15.Weightlifting1: Non-Heaving Snatch Balance (4 x 2 (climbing) )Set the bar on your back in a back squat stance, without heaving dive under...

PSKC CrossFit - CrossFitSKILLHandstand Push-ups (1-2-3-4-5-4-3-2-1 Strict HSPU)***Mod 2*** Kick Up & Lower Down (Negatives) ***Mod 1*** Strict Push Up (NO Knees/Raise Surface)Double-UndersMetconAnnie (Time)50-40-30-20-10 Double-unders Sit-ups...

PSKC CrossFit - CrossFitWeightliftingPush Press (5 x 3 @ 80% - Last Set All Out)AccessoryStrict Pull-ups (3 x Max Reps)MetconMetcon (Time)12 Min Time Cap 3 Rounds 15 x S2O (135/95) 200m Run*Mod 2* 12 Min Time Cap 3 Rounds 15 x S2O (95/65) 200m Run *Mod 1* 12 Min Time Cap 3 Rounds 10 x S2O...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Jerk Grip Overhead Squat (6 x 6, Climbing)Goal of this movement is to increase shoulder mobility and comfort in the bottom of the squat. Start out light at your jerk grip width, and if that is not possible,...

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