PSKC CrossFit - CrossFitWeightliftingThruster (6 X 1 @ 90%)AccessoryDouble KB Front Rack Lunge (3 x 8 each leg; working up to a heavy weight)MetconCrossFit Games Open 11.6 (AMRAP - Rounds and Reps)Complete AMRAP in 7 minutes of: 3 Thrusters 3 Chest-To-Bar Pull-ups 6 Thrusters 6 Chest-To-Bar Pull-ups 9 Thrusters 9 Chest-To-Bar...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upFront Rack Mobility + Hamstring Activation with Band on RigWeightlifting1a: Clean (3 x 3 Quick Singles at 80%)1b: Clean (3 x 2 Quick Singles at 85%)1c: Clean (3 x 1 @ 90%)1d: Clean (2 Heavy Single Attempts)Does not have to...
PSKC CrossFit - CrossFitMetcon (AMRAP - Reps)Teams of 3, one person works at a time: A. AMRAP 7 of Front Squat: 50 reps at 95/65 50 reps at 115/80 AMRAP at 135/95 3 min Rest B. AMRAP 7 of Push Press: 50 reps at 95/65 50 reps at 115/80 AMRAP at 135/95 3 min Rest C....
PSKC CrossFit - CrossFitSnatch (5 minute EMOM of 5 Full Snatches)Every Minute on the Minute (EMOM) complete 5 touch-and-go full snatches. Goal is no misses.Back Squat (10 x 2 EMOM)Complete 2 back squats EMOM for 10 minutes. Choose a weight that is challenging,...
PSKC CrossFit - CrossFitWeightliftingHang Power Clean (5 x 3 @ 80%. Last set is all out.)AccessoryClean Pull (4 x 4 @ 110% of max clean)Focus on all of the key points of weigh distribution during the first and second pulls. Violently extend at...
PSKC CrossFit - Liftmore (Olympic Lifting)Snatch Grip Push Press (4 x 4)Snatch from the Blocks (7 x 2 Climbing)Halting Snatch Grip Deadlift (4 x 3 @ 120% of max snatch)3 sec pause at the knee on the way up and down each rep....
PSKC CrossFit - CrossFitShoulder Press + Front Squat + OH Squat (5 sets of 5 reps of each of the movements)Complete 5 reps of shoulder to overhead + 5 front squats + 5 OH Squats without setting the bar down. Complete the complex 5...
We just want to let you know you're welcome here. No matter your current shape, age, or ability: you are exactly the kind of person we want to work with and be around. PSKC is not for people who are already fit, we a community of...
PSKC CrossFit - CrossFitThruster (5 x 3 @ 80%, All out for max reps on last set. )Sumo Deadlift (3 x 6 climbing in weight )Don't bounce the weight. Allow the bar to come to a complete "dead stop" between reps.Metcon (AMRAP - Reps)Tabata (20w/10r...
PSKC CrossFit - CrossFitCONGRATULATIONS TO KENDRA & BRANDON! Come down for a pain clinic before the wedding!...