PSKC CrossFit - CrossFitSKILLDouble-Unders (Work up to a max Unbroken Set)MetconMetcon (Time)Metcon: 3 Rounds for Max Reps 1:00 Wall Balls (20/14) 1:00 Double Unders 1:00 Box Jumps (24/20) 1:00 Row/Ski/Airdyne 1:00 Rest Mod 2: 3 Rounds for Max Reps 1:00 Wall Balls (20/14) 1:00 Singles 1:00 Box Jumps (24/20) 1:00 Row/Ski/Airdyne 1:00 Rest Mod 1: 3 Rounds for Max Reps 1:00...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)21 Min EMOM 1st,4,7, etc...
PSKC CrossFit - CrossFitWeightliftingYou've been putting in the work and now it's time to lift heavy! Let's see some PR's!DeadliftMetconMetcon (Time)3 RFT 10 Clean & Jerk (135/95) 400m Run Mod 2: 3 RFT 10 Clean & Jerk (95/65) 400m Run Mod 1: 3 RFT 10 Clean & Jerk (65/45) 400m Run...
PSKC CrossFit - CrossFitMetcon1: Metcon (AMRAP - Rounds and Reps)Teams of 2 complete AMRAP 25 of: One athlete works at a time. RX: 50 Wall Balls (20/14) 40 Overhead KB Swings (70/53) 30 Pull Ups 20 Deadlifts (225/155) 10 HSPU *Mod 2* 50 Wall Balls (20/14) 40 Overhead KB Swings (53/35) 30 Pull Ups 20 Deadlifts (185/125) 10...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)1000 m row 50 x KB push press total (53/35) 40 x Goblet Squat (53/35) 30 x 1 Arm KB Swings, each arm (53/35) 20 x burpees 10 x bear crawl up/back on turf...
The last free workout of the year will be held this Saturday at 9am! This workout is open to anyone. All you need to do is show up around 845am and we will take care of the rest, no strings attached. It's simply a great...
PSKC CrossFit - Liftmore (Olympic Lifting)Hatch Squat Program Week 4 - Day 2 CLASS IS NOW AT 6:30 ON BOTH TUESDAY AND THURSDAYWeightlifting1: 3 Position Clean (Work up to 1RM) 1 x High hang squat clean 1 x low hang squat clean 1 x full clean (touch...
PSKC CrossFit - CrossFitSKILL1: Metcon (No Measure)Divide up the class into the following groups and spend around 15 minutes working on the following: A) Kettlebell Snatch Technique Review and Work Up to a Heavy Set OR B) Butterfly Pull Up or Muscle Up work (Butterfly - Great instructional...
PSKC CrossFit - CrossFitWeightlifting1: Split Jerk (6 x 1 @ 90%)Accessory2: Strict Press from split position (3 x 6 - Climbing in Weight)https://www.youtube.com/watch?v=ahQ3L3-Uc88Metcon3: Metcon (Time)Teams of 2 (1 athlete works at a time) 30-20-10 total reps for time of: Rx: Power Clean (135/95) Box Jumps (24/20) Push Jerks (135/95) Toes to...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Mid Week Pain Clinic 1) P1 Row 250m P2 Double KB Rack Hold 2) P1 Renegade Row x 10 (53/35) (w/o push up) P2 Overhead Hold (45/25) 3) P1 Burpees x 7 P2 KB...