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 - 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 - 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 - 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...
This Saturday we are celebrating 6 years of business! Here’s the plan, we are moving the Pain Clinic back to 3pm. Then immediately following the special anniversary workout we are heading over to Port City for pub food, brew, high fives, and war stories. We’ve put...
PSKC CrossFit - CrossFithttps://youtu.be/74OBaLLi3tYMetcon (5 Rounds for reps)Call Your Partna! Partner 1 works :30 / Partner 2 works :30 x 5 rounds Min 1 -Push Press (75/45) Min 2 -Alt. Jumping Lunges Min 3 - ski/row/air dyne Min 4 - Sit-ups Min 5 - Double Unders (singles) Min 6 - Rest *score average...
PSKC CrossFit - CrossFitBench Press (3x Max Effort 65% of Bench Press Max)Metcon (AMRAP - Rounds and Reps)12 Min Amrap 20x slam balls (20/10) 20x push-ups (inverted) 20x kettlebell swings (53/35) (44/26) (36/18)...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 3-6-9-12-15-...