CrossFit

Based on some discussions we've had with other affiliate owners and members we wanted to pass along how we program at PSKC. Here are some key points and things we value with our programming: 1) Strength is King - if our programming has a "bias" -...

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 - 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...

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....

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 - CrossFitMetconMetcon (Time)Partner Up - One person working at a time- -Split Reps as Necessary- 400 m Run Both Partners ---------------- 4 Rounds 30 Pull Ups 50 Wall Balls 60 Burpees 80 DU ( 160 Singles) ---------------- 400 m Run Both PartnersWorkout begins & ends with a 400m run together....

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