PSKC CrossFit - CrossFitWeightliftingSnatch (see notes)10 min to establish a heavy single Then emom x 7 minute 1 7 snatches at 60% Minute 2 6 snatches at 65% Minute 3 5 snatches at 70% Minute 4 4 snatches at 75% Minute 5 3 snatches at 80% Minute 6 2 snatches at 85% Minute...
Are you interested in learning the proper technique in the major lifts such as the squat, clean, bench, and deadlift? Are you wanting to gain an edge over the competition this fall? Do you want to build an injury proof body and an unbeatable mind?...
PSKC CrossFit - CrossFitWeightliftingPush Press (5 x 3 at 80%)AccessoryFloor Press (3 x 5)MetconMetcon (AMRAP - Reps)40 sec /20 sec off x 4 stay on same station 1 OH swings 2 Double kb clean and press 3 double unders...
PSKC CrossFit - CrossFitWeightliftingBear Complex (build up to a heavy single)Power Clean Front Squat Push Press Back Squat Second Push PressMetconMetcon (Time)5 rounds for time 200m run 10 toes to bar 10 OH squats (115/75)...
The sun is shining and the roll up doors are up! Spring is here and we'd love nothing more for you to join us this Saturday at 9am for a FREE workout. Come on down and we'll partner you up with someone for a fun...
PSKC CrossFit - CrossFitBring a Friend - This Saturday!WeightliftingFront Squat (5 x 3 @ 80% - last set is all out)AccessorySumo Deadlift (3 x 5)MetconMetcon (AMRAP - Rounds and Reps)10:00 AMRAP 10 x WallBall (20/14) 8 x Hang Clean (135/95) 6 x Burpee Over the Bar...
PSKC CrossFit - Liftmore (Olympic Lifting)WeightliftingSotts Press (4 x 4)Unrack the barbell with a snatch grip and descend into the bottom of a squat. While maintaining an upright torso, press the bar overhead while in the bottom position.Vertical Snatch from the Pockets (Work up...
PSKC CrossFit - CrossFitWe are joining other gyms across the country to honor the Legend, Chris Kyle - the American Sniper. http://www.chriskylememorialbenefit.com/index.php/event-schedule/official-legend-wodMetconThe Legend - Chris Kyle (Time)233 Reps Total Chris's BUD/s Class 233 4 x Pistols (single leg squats) 25 Kettlebell Swings (54#M, 35#F) 50 x Pushups (Chest to Floor) ...
PSKC CrossFit - CrossFitWeightliftingDeadlift (4 x 4)MetconMetcon (Time)Partner Chipper (reps are total, so divide as necessary) - 60 Wall Balls (20/14) - 50 TTB - 40 Box Jumps (30/24) - 30 Deadlift (135/95) - 20 Thrusters (135/95) - 10 Wall Walks...
PSKC CrossFit - CrossFitWeightliftingPush Press (4 x 4 at 70% - last set is all out)AccessoryClose Grip Bench (3 x 10)MetconMetcon (AMRAP - Reps)Tabata (0:20w/0:10r x 8 at each station) - Shoulder to Overhead (105/75) - Push Ups - V-ups...