WOD

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Jerk Grip Overhead Squat (5 x 2)Weightlifting2: Power Clean + Clean + Jerk (Work up to a 1RM)Complete 1 Power Clean + 1 Full Clean + 1 JerkSlightly Faster Weightlifting3: Metcon (Weight)10 Minute EMOM: A) 3 x Squat Clean Thrusters B)...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)1 Min Max Reps - Partner Style (:30/:30) x 5 Rounds 1- Turf Sprint (Up/Back is 1) 2- Burpees 3- Overhead Swings (53/35) 4- Wall Balls (20/14) 5- Slamball (30/20) 6- Rest Score is total reps at all stations, for both partners, per round...

PSKC CrossFit - CrossFitStrict Press (Find 1 RM training weight)Metcon (AMRAP - Rounds and Reps)Teams of 3, one person working at a time 25 min AMRAP 100 Cal row 50 x Clean and Jerk (135/95) (95/65) (75/55) 100 Cal Row 50 x Clean and Jerk ( 165/105) (135/95) (95/65) 100 Cal...

PSKC CrossFit - CrossFitPower Snatch (Work up to heavy single. )Metcon (Time)5 Rounds for Time 5 x Power Snatches (115/85) 15 Wall Balls (20/14) Mod 1: 95/65 Mod 2: 75/45 14/10...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Pause Overhead Squat (5 x 2, climbing)Pause at rock bottom for ten (10) seconds each rep.Weightlifting2: 3 Position Snatch (Work up to a heavy single)1 x high-hang 1 x low hang 1 x floorSlightly Faster Weightlifting3: Metcon (Weight)10 Minute EMOM: A)...

PSKC CrossFit - CrossFitNew Cycle Starts Today! Backsquats! Also, you have until Tuesday to get registered for the Open. We will do a final draft Tuesday night to get you on a team in time for Friday! 16.1 is announced Thursday at 8pm!WeightliftingBack Squat (Establish Training...

PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Up (Split Reps as needed): 50-40-30-20-10 Double KB front squats 44/26 Pull-ups Dbl KB push press 44/26 100 double unders between every round Mod 2: Double KB Front Squats 35/18 Jumping pull ups Double KB Push Press 35/18 200 singles Mod 1: Goblet Squats (35/18) Jumping pullups Single KB Push Press (35/18) 200 singles...

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...

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