PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)30w/30h/30r ×4 @ each station 1 Min rest after each station 1-Turf Sprints/ KB Rack Hold (53/35)/ Rest 2-Target Burpee/ Dead Hang/ Rest 3-KB Thruster (53/35)/ Wall Sit/ Rest 4-Flutter Kick/ Hollow Hold/ Rest Score is average reps from 4 rounds, at each station. (Ex:...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Snatch Grip Push Press + OHS + Sotts Presses (5 Sets)Perform 1 Push Presses + 2 OHS + 3 Sotts Presses Climb in weight and work up to a "heavy" set.Weightlifting2: Snatch from the Blocks (See below:)Set the blocks so...
PSKC CrossFit - CrossFitPower Clean or Squat Clean (1 rep max)Week 2 of Hunger Wods, 1 rep max of Power Clean or Squat Clean, check out video from Ryan Porter @ CrossFit Chillicothe on movement standards https://youtu.be/gaL4hET7R2UMetcon (Time)4 Rounds 40 x Double Unders 15 x Overhead Swings (53/35) 40...
PSKC CrossFit - 101 Course101.4 (AMRAP - Rounds and Reps)6 minute AMRAP 5 x Thruster 65/45 10 x Slamball...
PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)5 Stations- 1 Min Max Reps 4 Rounds 1-Russian KB Swings (53/35) 2-Jump Rope/DU's 3-Box Jumps/Step Ups 4-KB Push Press (53/35) (switch arms half way) 5-Burpees 6-Rest ***Score is sum of ALL reps at all 5 stations-per round***...
PSKC CrossFit - CrossFitFront Squat (5 x 5 @60%)https://youtu.be/52Q--5toj6oAccessory3 x 12 Double Hanging KB Lunges (6 each leg)Metcon (Time)21-15-9 Front Squats (95/65) Toes 2 BarMOD 2 75/45 K2E MOD 1 45/35 Sit-up or Toes 2 Rig...
"I wish I had known about this when I was in high school" Unfortunately that's a phrase we hear all too often with the athletes we train who are preparing for the collegiate level, especially with our female athletes. In high school, the focus on athletic...
PSKC CrossFit - CrossFitMetconMetcon (Time)4 person teams. Split the reps as needed. 2015m row/ski Then 2 people working at a time: 200 deadlifts (115/75) 100 burpees 100 slam ball 200 front squats (115/75) 100 pull ups 100 burpees 200 push presses (115/75) 2016m row/ski Mod 2: 2015m row/ski Then 2 people working at a time: 200 deadlifts (95/65) 100 burpees 100...
PSKC CrossFit - CrossFitSKILLDOUBLE UNDERS **Use 10 minutes to go over technique**MetconMetcon (Time)Work for 2 minutes, take 1 minute off. Continue until completed. For time: 90 swings (53/35) 80 sit ups 70 double unders 60 slam ball 50 burpee pull ups Mod 2: 90 swings (44/26) 80 sit ups 210 singles 60 slam ball 50 target burpees Mod 1: 90...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Ending 2015 with all of our favorites!! Partner Up- 1 Person working at a time,split reps 2015 m Row Then 20 Goblet Squats (53/35) 15 Burpees 20 Cal Ski 15 Burpees 20 Push Press (each arm) (53/35) 15 Burpees 20 KB Swing (53/35) 15 Burpees 20 Turf Farmers Carry (70/44) 15 Burpees 20 Slamball 15 Burpees Finish...