The 2016 PSKC Friday Night Lights kicks off tomorrow! We are currently 3rd in the Central East with close to 100 athletes registered. Not bad for a tiny town of 20,000 people. Here’s what you can expect for the Opening week of Friday Night Lights: Thursday 8pm -...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Jerk Grip Overhead Squat (5 x 2)Weightlifting2: Power Clean + Clean + Jerk (Work up to a 1RM)Complete 1 Power Clean + 1 Full Clean + 1 JerkSlightly Faster Weightlifting3: Metcon (Weight)10 Minute EMOM: A) 3 x Squat Clean Thrusters B)...
PSKC CrossFit - CrossFitHandstand Push-ups (Work on progressions and technique.)Metcon (AMRAP - Reps)40 sec of work / 20 sec off x 4 V- ups ( sit ups) Box Jumps (step ups) Skierg Swings (53/35)...
PSKC CrossFit - CrossFitStrict Press (Find 1 RM training weight)Metcon (AMRAP - Rounds and Reps)Teams of 3, one person working at a time 25 min AMRAP 100 Cal row 50 x Clean and Jerk (135/95) (95/65) (75/55) 100 Cal Row 50 x Clean and Jerk ( 165/105) (135/95) (95/65) 100 Cal...
PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)1 Min Max Reps - Partner Style (:30/:30) x 5 Rounds 1- Turf Sprint (Up/Back is 1) 2- Burpees 3- Overhead Swings (53/35) 4- Wall Balls (20/14) 5- Slamball (30/20) 6- Rest Score is total reps at all stations, for both partners, per round...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Pause Overhead Squat (5 x 2, climbing)Pause at rock bottom for ten (10) seconds each rep.Weightlifting2: 3 Position Snatch (Work up to a heavy single)1 x high-hang 1 x low hang 1 x floorSlightly Faster Weightlifting3: Metcon (Weight)10 Minute EMOM: A)...
PSKC CrossFit - CrossFitPower Snatch (Work up to heavy single. )Metcon (Time)5 Rounds for Time 5 x Power Snatches (115/85) 15 Wall Balls (20/14) Mod 1: 95/65 Mod 2: 75/45 14/10...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)21 Min EMOM 1st- 10 DB KB Deadlift (53/35) 2nd- 12 Box Jumps/Step Ups (24/24) 3rd- 20 DU's or Singles...
PSKC CrossFit - CrossFitNew Cycle Starts Today! Backsquats! Also, you have until Tuesday to get registered for the Open. We will do a final draft Tuesday night to get you on a team in time for Friday! 16.1 is announced Thursday at 8pm!WeightliftingBack Squat (Establish Training...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)3/4 Sissy Test 18-1 1-18 Kettlebell Swing (53/35) Burpees...