WOD

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Snatch with a Pause at Top of Knee (Work up to a heavy in at least 5 sets)Pause for three(3) seconds at the top of the knee and then finish the lift.More Weightlifting2: Back Squat (See below)1X8@65%, 1X8@70%, 1X6@80% 1X6@85% (yes, these are...

PSKC CrossFit - CrossFitGymnastics20 min to work on MU progressions Toenail Progression:  https://www.youtube.com/watch?v=AdLJf4si_EM Kipping swing on rings:  https://www.youtube.com/watch?v=uFC2byGEEYgMetconMetcon (Time)10 Rds For Time 3 Dead Lift (275/185) 1 MUMOD1: DL (225/155), 3 pullups + 3 ring dips MOD2: DL (185/125), 3 ring rows + 3 dips on bench...

PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)7 min AMRAP 10 Slamball 10 Push Ups 2 min rest 7 min AMRAP 15 Air Squats 200m Run 2 min rest 7 min AMRAP 10 Box Jumps 10 KB Deadlift (53/35)...

PSKC CrossFit - CrossFitWeightliftingOverhead Squat (5 X 3 increasing weight)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 20 -Run 200m -12 Burpee Box Jump Overs -10 Goblet Squats (70/53)MOD1: Squats (53/35) MOD2: Regular burpees, squats (44/26)...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean First Pull + Clean (Work up to a heavy in at least 5 sets)Pull to the knee and pause, then reset and cleanMore Weightlifting2: Back Squat (See below)1X8@65%, 1X8@70%, 1X6@80% 1X6@85% (yes, these are the same as last week intentionally) - rest...

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PSKC CrossFit - CrossFitPlease help us out by completing this survey! https://www.surveymonkey.com/r/NDDLMD2EMOM - Every Minute on the MinuteEMOM X 8 Odd - 5X Bench Press (70%) Even- 10 pull-upsMetconMetcon (Time)21-15-9 Clean and Jerk (135/95) * 50 DUs after each roundMOD1 - C&J (115/75), 150 single unders MOD2 - C&J (95/65), 100...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Work Rest Stations :30w/:15r x 5 1- Side Medball Slams (20/14) 2- Sledgehammer Slams 3- Sled Push Turf 4- Ski/Row Cals 5- Lunge/Lunge/Squat...

PSKC CrossFit - CrossFitMetcon (Time)Teams of 3 Team will have a plate *all guys #45 *all girls #25 *mixed #35 Plate Can never touch ground during workout. 20x Burpee penalty for dropping plate Only one person working at a time Must complete one movement before moving on to next....

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Teamwork Makes the Dream Work! 3 Person Teams 3000m Row 300 Air Squats 150 Burpees 1 person rowing at all times. 1 person working on reps 1 person resting Teammates can alternate whenever necessary. Once row is complete, all 3 can work together on reps, still with 1 person...

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