PSKC CrossFit - Liftmore (Olympic Lifting)MAX SNATCH!!!!!!Non-Heaving Snatch Balance (4 x 2 Climbing)Set the bar on your back in a back squat stance, without heaving dive under into the catch position of the snatch.Work on SPEED! No dip, just move your feet and push your...
PSKC CrossFit - CrossFitGymnasticsA:: Handstand Push-ups (20 minutes to work on Handstand skills)We will work on Handstand Walk, Strict HSPU, Kipping HSPU, Handstand progressions for 20 minutes. See link for progression demo: https://www.youtube.com/watch?v=Vlzb1BBA9t4MetconMetcon (Time)15,12,9,6,3 1) Box Jump 2) Strict HSPU 3) OHS (53/35)...
PSKC CrossFit - CrossFitWeightliftingThruster (4 x 4 @ 70%)AccessoryWeighted Step-ups (3 x 8 each leg)MetconMetcon (Time)Sprint 200M..then 21-15-9 Front Squat (135/95) Bar over Burpee Rest 1 Minute 400 M Run...
PSKC CrossFit - CrossFitGYM IS CLOSED TODAY FOR GAUNTLET PREPARATION. Please make plans to stop by and participate in all the festivities on Saturday. It's our biggest event of the year. Please come down and support....
PSKC CrossFit - CrossFitGymnasticsGymnastics Pullup - Chest 2 Bar Pullup - Bar Muscle Up 20 min to work on skill developmentMetconFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps),...
It's finally here! Months of preparation, planning, and coordination come together this Saturday. 25 x 4 person teams, dozens of judges/volunteers, several vendors/sponsors, and a couple hundred spectators will be coming to Portsmouth for an awesome day. To make things go smooth, this post will...
PSKC CrossFit - CrossFitWeightliftingHang Power Clean (5X5 @ 60% - last set all out)AccessoryBent Over Barbell Rows 3X10Bent Over Row (3X10)MetconMetcon (Time)Run 400 21 kb snatch (53/35 ea arm) Run 400 15 kb snatch Run 400 9 kb snatch...
PSKC CrossFit - Liftmore (Olympic Lifting)Jerk Balance (5 x 2 Climbing in Weight)https://www.youtube.com/watch?v=XLGOJ9FZW3USet your back foot in the finished split jerk position while keeping your lead foot under your hips. Dip and drive like normal and reach out with the front foot while pushing...
PSKC CrossFit - CrossFitGymnasticsDouble-Unders (10-20-30-40-30-20-10)Use this time to work on developing your double unders if you do not have them. If you do have double unders, the sets will be performed unbroken. If you fail start back to 0 on the set you're on.MetconYou will...
TODAY I BURN THE SHIPS: 5 years ago the seeds of PSKC were planted. For 5 years I've worked full time for the federal government and operated PSKC as best I could. Essentially splitting my time as best I could. Then I made a decision...