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PSKC CrossFit - UNLOADEDMetconMetcon (Time)Helen & Karen got in a fight Partner Style - Split reps as necessary, except for runs 150 x Wall Ball (20/14) 3 Rounds 400 m Run (must be done together) 21 KB Swings (53/35) 12 Pulls Ups Wall Balls can be split into 2 sections beginning/end or...

PSKC CrossFit - CrossFitMetconMetcon (Time)FRAN turns the Filthy 50!!! (Partner Style- 1 Working @ a time- Split reps as needed) Fran 21-15-9 Thruster (95/65) Pull Ups THEN 50 x Box Jumps (24/20) 50 x Pull Ups 50 x KB Swing (53/35) 50 x Walking Lunges 50 x T2B 50 x Push Press (45/35) 50 x Sit Ups 50 x...

PSKC CrossFit - Liftmore (Olympic Lifting)LIFTMORE IS NOW AT 6:30 PM ON THURSDAY Week 3 - Day 2 of Hatch Squat ProgramWarm-up1: Squat Jerk (5 x 2, Climbing and Quick)Practice squat jerk technique from the front rack position. Start out light and do not increase...

PSKC CrossFit - CrossFitSKILLKettlebell Technique ReviewMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 10 x 1 Arm Swing (Each Arm) (53/35) 10 x Snatch - Each Arm (53/35) 10 x Push Press - Each Arm (53/35) 10 x 1 Arm Squat - Each Arm (53/35)MOD 1: 20 Min AMRAP 10 x...

PSKC CrossFit - CrossFitWeightliftingSplit Jerk (Split Jerk - 5 x 3 @ 80%)NO all out set!AccessoryRing Rows (4x12 Body Weight Ring Row/Weighted Row)MetconMetcon (Time)12 Min AMRAP 5 x Burpee 7 x Box Jump 9 x Pull UpMOD 1 12 Min AMRAP 5 x Burpee 7 x Box Jump 9 x Jumping Pull...

PSKC CrossFit - Liftmore (Olympic Lifting)Week 3 - Day 1 of Hatch Squat ProgramWeightlifting1: Non-Heaving Snatch Balance (1 x 3, 1 x 2, 3 x 1; Climbing)Set the bar on your back in a back squat stance, without heaving dive under into the catch position...

PSKC CrossFit - CrossFit1 Hang Power Clean + 1 Thruster (1 HPC + 1 Thruster)15 Minutes to work up to a 1 rmMetcon (Time)1 Rep Complex (ABOVE) then get 50% of that: 10-9-8-7-6-5-4-3-2-1 1)Hang Power Clean 2)Thruster **5 Burpee Penalty each time bar is dropped during each set*** ***NOTE- Perform 10...

PSKC CrossFit - CrossFitWeightliftingDeadlift (5 x 3 @ 80% - Last set is ALL OUT)AccessoryGood Mornings (Good Mornings 3 x 8)MetconMetcon (Time)21-15-9 Air Squat T2B Deadlift (155/105)Mod 1: 21-15-9 Air Squat K2E Deadlift (135/95) Mod 2: 21-15-9 Air Squat Sit Ups Deadlift (125/85)...

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