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...
PSKC CrossFit - CrossFitThruster (5X5 @ 60%)AccessoryOverhead Barbell Lunges 3X8Overhead Barbell Lunges (3X8)Metcon (AMRAP - Rounds and Reps)8 Min AMRAP 3-6-9-12...
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 - CrossFitBring a friend is tomorrow! Also the entrance/exit to the gym is now through the store. This is now where you all can gather and hang out before/after class.MetconMetcon (Time)“Batman and Robin” 1) Partner A runs one 400M Sprint Partner B does AMRAP Hang Power...
Looking for a change? Want to try CrossFit? Come down this Saturday at 9am for a fun workout that is scaled down to each individual's level. No pressure, no egos, just a great atmosphere with some great people. If you are interested in getting started, the...
PSKC CrossFit - CrossFitBring a friend is this Saturday at 9am! Let your buddies know: http://www.pskcstrong.com/free-workout-saturday-june-6th-9am/WeightliftingKettlebell Man Makers (6 x 3)https://www.youtube.com/watch?v=yMkVSpOKbyMGymnasticsRing Dips (6 x 3)advanced go weighted ring dipsMetconMetcon (No Measure)30 seconds work/30 seconds hold/30 seconds rest x 4 at the same station 1) Ring rows/ hold...
PSKC CrossFit - CrossFitWeightliftingHang Power Clean (establish training max)MetconMetcon (AMRAP - Rounds)12:00 EMOM A: 5 x power Snatches (115/75) B: 7 x toes 2 bar...