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PSKC CrossFit - CrossFitWeightlifting1: Push Press (6 x 1 @ 90%)Accessory2: Bent Over Row (3 x 10)Metcon3: Metcon (Time)WOD 15 Min Time Cap 3 Rounds - 30 Calorie Row/Ski - 20 Overhead KB Swing (53/35) - 10 Burpees *Mod 2* 15 Min Time Cap 3 Rounds - 30 Calorie Row/Ski ...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Jerk Recovery (5 x 3, Climbing.)https://youtu.be/04jzgo3nG2QWe'll set up the safety spotter bars and/or use to the power rig to achieve this setup. The intent is to train footwork and comfort during recovery from a proper (deep) split jerk.2:...

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...

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