PSKC CrossFit - CrossFitMetconRiley (Time)For time: Run 1.5 miles 150 Burpees Run 1.5 milesIn honor of Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, died Sept. 28, 2012To learn more about Riley click here1.5 Miles = Starting at the utility pole at the main entrance...
PSKC CrossFit - CrossFitWeightliftingKB Technique (Work on technique for each movement.)Swing / Clean / Clean + Press / SnatchMetconMetcon (Time)5 Rounds for Time 200m Row/Ski 10 Push Press each arm (53/35) 15 Swings (53/35)...
PSKC CrossFit - CrossFitHang Clean (6 X 1 @ 90%)Weighted Pushups (3 X 8)Metcon (AMRAP - Rounds and Reps)10 Minute AMRAP: 5 Power Cleans (95/135) 10 Toes 2 Bar 15 Wallball (14/20)...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upPressing Snatch Balance (5 x 3 climbing)https://youtu.be/RxjY4CggkVAWeightliftingSnatch from the Blocks + OHS (60/3+3, 65/3+3, 70/2+2, 75/2+2, 80/2+2, 85/2+1, 90)EMOM - Every Minute on the MinuteBack Squat (2 reps EMOM x 10)...
PSKC CrossFit - CrossFitRing Dips (5 X 5)Working on the progressions of the Ring Dip. More advanced athletes may add weight.Pistols (5 X 5 Each Leg)Working on the progressions of the Pistol. More advanced athletes may add weight.Metcon (AMRAP - Reps)Tabata Tuesday20w :...
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...