PSKC CrossFit - CrossFitPush Press (5X3 @ 80%)AccessoryWeighted Ring Dips 3X5 Increasing WeightMetconMetcon (AMRAP - Rounds)EMOM 16 (4rds) Min1 - Row cals (12/10) Min2 - 15 Push Press (95/65) Min3 - 8 Target Burpees Min4 - 15 Wall Ball Shots (20/14)MOD1: 10/8 cals, 75/45#, Reg. Burpees, 14/10# WB MOD2:10/8 cals, 45/35#,...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Style -- 25 min time cap -- Split reps as necessary, 1 person working at a time 4 sets of 21/15/9, once you reach the bottom, begin from bottom going back to the top 21-15-9 Goblet Squat/Box Jumps 21-15-9 KB Clean (total - 53/35)/Push Ups 21-15-9 KB Thruster...
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Snatch Balance (Quickly work up to a heavy single)It's OK to heave today.More Weightlifting2: Snatch from the Blocks (6 x 2)Set the bar up so that you start at the bottom of the knee with weight in the heels.Slightly...
PSKC CrossFit - CrossFitGymnasticsReview proper hip extension: https://www.youtube.com/watch?v=fmLRCSxn4oQ https://www.youtube.com/watch?v=Qx-08XnjFWMA: Broad Jump (Max Distance)B: Vertical Jump (Max Height)MetconMetcon (Time)3 Rounds for Time - Run 400m - 12 American Swings (53/35) - 17 Box Jumps (24/20)MOD1: 44/26#, 20/16" MOD2: 35/18#, 20/16" Step-Ups...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure):30w/:30h/:30r x 4 @ each station 1-Goblet Squat (53/35)/Wall Sit 2-Skierg/KB Overhead Hold (53/35) 3-Sled or Plate Push/Plank 4-Flutter Kick/Hollow Hold :90 Min Rest between stations...
PSKC CrossFit - CrossFitWeightliftingBack Squat (5X3 @ 80%)AccessoryDouble KB Box Step-Ups (24/20) 3X5 each, increasing weightMetconMetcon (AMRAP - Reps)AMRAP 7 3,6,9,12...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)For time 40 Overhead KB Swing 10 Burpees 40 Sit Ups 10 Burpees 40 KB Push Press (53/35) (Total) 10 Burpees 40 Slamball (30/20) 10 Burpees 40 Goblet Squat (53/35) 10 Burpees...
PSKC CrossFit - CrossFitCrossFit Games Open 16.3 (AMRAP - Reps)AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.CrossFit Games Open 16.3 Scaled (AMRAP - Reps)AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb.CrossFit Games Open 16.3...
It's been an insanely busy last few days at the gym. We are finally getting back to a normal schedule after all the chaos from the Arnold Classic. In case you missed it, Team SAR and PSKC athletes crushed it this weekend and even got...
PSKC CrossFit - Liftmore (Olympic Lifting)Week 2 of 5/3/1 Squat ProgramWeightlifting1: Clean Pull + Full Clean + Jerk (Work up to a heavy single)Complete one clean pull, reset, full clean & jerkMore Weightlifting2: Front Squat (See below:)3 @ 70% 3 @ 80% 3+ @ 90%Slightly Faster Weightlifting3:...