PSKC CrossFit - CrossFitMetcon1: Metcon (Time)Teams of 3 10,000m Row for time. One athlete works at a time. Switch every 250m. Athletes must complete 7 burpee box jumps (24/20″) before returning to the rower. Each row should be an all out sprint!...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)Death by Wall Ball's w/ 3 Burpee EMOM 1st - 3 Burpee + 1 Wall Ball (20/14) 2nd- 3 Burpee + 2 Wall Ball Etc.....
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean with First Pull Pause (Work up to a heavy set of the complex)Pause for 3 sec approximately 2" off of the ground.The focus today is on breaking up the first pull to mitigate any early rise of the...
PSKC CrossFit - CrossFitSKILL1: Metcon (No Measure)Split up into the following groups based on skill level and spend around 15 minutes working on the following: A) Handstand Push Up Progressions (i.e. max set of strict, facing the wall, feet on box, etc.) AND/OR B) Rope Climb Technique Review...
The CrossFit Open is quickly approaching! Just like last year we are bringing back the wildly awesome and successful Friday Night Lights. What is Friday Night Lights? It's when we take everyone that has registered for the Open, break them down into 5 teams and...
PSKC CrossFit - CrossFitWeightlifting1a: Bench Press (6 x 1 @ 90%)There is NO all out set today.1b: Bench Press (1RM)Only complete this section (i.e. find 1RM) if you're signed up for the Hunger Wods as this is the weekly workout. Also, you MUST PAUSE...
PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)4 X 5 min AMRAP Set bell down as needed 2 min rest between each round 1- 400 m Run/Row remaining time - max rep Russian KB Swing (53/35) 2-400 m Run/Row rem. time - max reps KB Push Press (53/35) either arm 3-400 m...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Non-Heaving Snatch Balance (5 x 2)Set the bar on your back in a back squat stance, without heaving dive under into the catch position of the snatch.More Weightlifting2: 2 Position Snatch (Work up to a heavy single)1 from the...
PSKC CrossFit - CrossFitSKILL1: Kettlebell Clean + Squat + Push Press with Push Ups Between Complex ((https://www.youtube.com/watch?v=TbX3QsUfsYw))Work up to a heavy set of the following KB complex: 2 x Double KB Clean + 2 Double KB Squat + 2 Double KB Push Press (with two (2)...
PSKC CrossFit - UNLOADEDMetconMetcon (6 Rounds for reps)Partner Work 6 Rounds P1 :30 seconds/P2 :30 seconds- max reps in 1 Minute Circuit through each station 1 Min Rest between rounds 1-Row/Ski Cal 2-Burpees 3-Goblet Squat (53/35) 4-Mtn Climbers 5-Slamball (30/20) Score is total number of reps per round...