PSKC CrossFit - Liftmore (Olympic Lifting)Lots of Jerk work today!Warm-up1: Strict Press from split position (5 x 3)Weightlifting2: 1 x Power Clean + 1 Pause Jerk + 1 Split Jerk (Work up to a heavy single)2 sec pause at the bottom of the dip to...
PSKC CrossFit - CrossFitWarm-up(Grip training on rig) a. Dead Hang (multiple grips/reverse grip/switch grip) b. Alternating Hand Monkey Hang https://m.youtube.com/watch?v=-cbh6y-X3os c. Move left to right on the rig d. Hang for time competitionGymnasticsToes-To-BarMetconMetcon...
PSKC CrossFit - UNLOADEDMetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats...
PSKC CrossFit - CrossFitWeightliftingSingle KB Thruster (5x3 )5 x 3 each arm climbing setsMetconMetcon (AMRAP - Reps)(Score is the sum of the lowest amount of reps per movement): 4 Rounds 1:00 Max Effort 1 Arm KB Thruster 53/35 (Switch arms at 30 seconds) 1:00 minute rest 1:00 Max Effort...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Non-Heaving Snatch Balance (5 x 2)Set the bar on your back in a back squat stance, without heaving dive under into the catch position of the snatch.Weightlifting2: Snatch from the Blocks (2RM)Today, set the blocks up so that the...
PSKC CrossFit - CrossFitSKILLRope ClimbsMetconMetcon (Time)21-15-9-15-21 Wallballs 20/14 Overhead Swings 53/35 Mod 2: Wall Balls 14/10 Overhead Swings 44/26 Mod 1: Air squats Overhead Swings 35/18...
PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)Twist on Tabata-Circuit Style 20w/10r x 4 1-Mtn Climber 2-Push Ups 3-Air Squat 4-Flutter Kicks 5-Sit Ups 6-Overhead Swings (53/35) 7-Jump Rope 8-Box Jumps Score is total number of reps per round!...
PSKC CrossFit - CrossFitSKILLPlank Practice (No Measure)Plank Wars, Plank Relay, 1 Minute Planks, Partner PlanksMetconMetcon (AMRAP - Reps)Tabata: 20/10 x8 (Stay on the same station for 8 rounds then switch). 1. Burpees 2. Plate pushes 3. Mountain Climbers 4. KB Snatches 53/35 Mod 2: KB Snatches 44/26 Mod 1: KB Snatches 35/18...
PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 2; You go, I go. FYI on FYF: Each partner must complete 7 reps of movement 1 before moving on to movement 2, etc. 7 Rounds of 7 7 HSPU 7 Back Squats (135/95) 7 Box Jumps 7 Hang Cleans (135/95) 7 Pull-ups 7 Alternating Front Rack...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Teams of 2 Split reps as necessary One working at a time 80 Burpees 80 Wall Balls (20/14) 80 Goblet Squats (53/35) 80 Sit Ups 80 Jump Rope 80 KB Push Press (53/35) 80 Burpees...