PSKC CrossFit - CrossFitWeightliftingFront Squat (5 x 3 @ 80% - Last set all out)AccessoryDimel Deadlift (3 x 15)Start at the top and lower the bar to just below the knee while shifting weight back to the heels. Explode back up powerfully and repeat.MetconMetcon (Time)4...
PSKC CrossFit - CrossFitMetconNow is your chance to do the week 3 Hunger WOD. If you did not sign up, grab a team of 3 and complete the chipper!Metcon (Time)Hunger WOD #3 Row 5k 100 Wall ball (20/14)Scaled: Row 5k, 50 WB (20/14) Masters 45+: Row 3k, 50 WB...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)50-40-30-20-10 Partner Work One working at a time Wall Ball (20/14) Pull Ups/Jumping Pull Ups Ski/Row/Air Med Ball Sit & Throw (20/14)...
PSKC CrossFit - CrossFitSKILLReview KB Snatch TechniqueKB Snatch (Work to a heavy 1 rep KB snatch)MetconTabada (:20/:10) X 8Metcon (AMRAP - Reps)- Snatch (53/35) - Push-up - Assault Bike (cal) - Double Unders *Rest 1 min between stationsMOD1: snatch (44/26), incline push-ups, single unders MOD2: snatch (35/16), incline push-ups, single...
PSKC CrossFit - CrossFitWeightliftingBench Press (4 X 4 @ 70%)Last set = Max EffortAccessory3X Max Effort - Pull-up static hold *Hold top position (chin over bar) as long as possibleMetconMetcon (Time)4 Rounds for time -10 pull-ups -10 power snatches (95/65) -10 slam ball (30/20)MOD1: Ring rows, snatch (75/55) MOD2: Ring...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)24 Min EMOM 1st- 6 x Cal Ski/Row/Air 2nd- 8 x Burpees 3rd- 10 x Box Jumps/Step Ups (24/24) 4th- 12 x Ovhd KB Swings (53/35)...
PSKC CrossFit - CrossFitWeightlifting3 Position Clean + Jerk (Build to a heavy 1 rep of complex)Position1: Above Knees Position2: Below Knees Position3: GroundMetconCrossFit Games Open 13.4 (AMRAP - Reps)Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9...
PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)5 Min AMRAP 1,2,3,4,etc Goblet Squat (53/35) Russian Swing (53/35) Weighted Lunge (each leg) (53/35) 2 Min Rest 5 Min AMRAP 1,2,3,4,etc Push Ups Jump Rope KB Push Press (each arm) (53/35) 2 Min Rest 5 Min AMRAP 1,2,3,4,etc Sit Ups Slamball Turf Sprint ***Score is the last round completed***...
PSKC CrossFit - CrossFitWeightliftingFront Squat (4X4 @ 70%)AccessoryFront rack step-back lunges * 3 X 8 each leg - increasing weightMetconMetcon (AMRAP - Reps)EMOM for 9 min (3rds total) - 7 back squat (225/155) - 10 burpees - 40 double undersMOD1: back squats (185/115) ...
It's time for Friday Night Lights and the 2016 CrossFit Open! Thanks to our friends from the Catalyst Gym last year we introduced "Friday Night Lights" to coincide with the CrossFit Open, a 5 week worldwide CrossFit competition where you get to test your fitness. There are...