WOD

PSKC CrossFit - Liftmore (Olympic Lifting)1: Behind The Neck Jerk (5 x 1+1)Complete 1 BTN jerk + 1 jerk from the front then return the weight.2: Back Squat (See below:)Week 1 of Wendler 5/3/1 65% x 5 75% x 5 85% x 5+3: Dimel Deadlift (3 x 20)Start...

PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)30w/30h/30r ×4 @ each station 1 Min rest after each station 1-Turf Sprints/ KB Rack Hold (53/35)/ Rest 2-Target Burpee/ Dead Hang/ Rest 3-KB Thruster (53/35)/ Wall Sit/ Rest 4-Flutter Kick/ Hollow Hold/ Rest Score is average reps from 4 rounds, at each station. (Ex:...

PSKC CrossFit - CrossFitBench Press (5 x 5 @60% - Last set ME)Whats your Bench BRO?Accessory3 x Max Effort Strict Pull/Chin UpMetcon (AMRAP - Reps)4 x 2 minute rounds 1 min. rest between each round. Within two minutes complete 15 reps of deadlift, remaining time get as...

PSKC CrossFit - CrossFitPower Clean or Squat Clean (1 rep max)Week 2 of Hunger Wods, 1 rep max of Power Clean or Squat Clean, check out video from Ryan Porter @ CrossFit Chillicothe on movement standards https://youtu.be/gaL4hET7R2UMetcon (Time)4 Rounds 40 x Double Unders 15 x Overhead Swings (53/35) 40...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Snatch Grip Push Press + OHS + Sotts Presses (5 Sets)Perform 1 Push Presses + 2 OHS + 3 Sotts Presses Climb in weight and work up to a "heavy" set.Weightlifting2: Snatch from the Blocks (See below:)Set the blocks so...

PSKC CrossFit - CrossFitFront Squat (5 x 5 @60%)https://youtu.be/52Q--5toj6oAccessory3 x 12 Double Hanging KB Lunges (6 each leg)Metcon (Time)21-15-9 Front Squats (95/65) Toes 2 BarMOD 2 75/45 K2E MOD 1 45/35 Sit-up or Toes 2 Rig...

PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)5 Stations- 1 Min Max Reps 4 Rounds 1-Russian KB Swings (53/35) 2-Jump Rope/DU's 3-Box Jumps/Step Ups 4-KB Push Press (53/35) (switch arms half way) 5-Burpees 6-Rest ***Score is sum of ALL reps at all 5 stations-per round***...

  "I wish I had known about this when I was in high school" Unfortunately that's a phrase we hear all too often with the athletes we train who are preparing for the collegiate  level, especially with our female athletes. In high school, the focus on athletic...

PSKC CrossFit - CrossFitMetconMetcon (Time)4 person teams. Split the reps as needed. 2015m row/ski Then 2 people working at a time: 200 deadlifts (115/75) 100 burpees 100 slam ball 200 front squats (115/75) 100 pull ups 100 burpees 200 push presses (115/75) 2016m row/ski Mod 2: 2015m row/ski Then 2 people working at a time: 200 deadlifts (95/65) 100 burpees 100...

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