Today’s Workout

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: 2 Cleans + 1 Jerk from the Blocks (Heavy set)Complete at least 5 working sets. Setup the blocks so the bar is at the bottom of the knee.More Weightlifting2: Front Squat (Every 2:00 for 12:00 (7 total sets) 3...

PSKC CrossFit - CrossFit1x power clean + hang clenahttps://youtu.be/wIB_X2N6020 Power Clean taught by Mark RippetoeMetcon (No Measure)Metcon 15 Minute EMOM 5 x 70% of 1 rep max power clean 50 x Double Unders 8 x (Each Hand) KB Snatches (53/35) Mod 2 60% of max 100 singles (44/26) Mod 1 50% of max 50 singles 6 each hand...

PSKC CrossFit - CrossFitMetcon (Time)400 m Run 30 x Box Jumps (24/20) 30 x Air Squats 30 x Lunges (each leg) 200 m Run 40 x Box Jumps 40 x Air Squats 40 x Lunges (each leg) 400m Run 50 x Box Jumps 50 x Air Squats ...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)5 Stations for 5 Rounds - :90sec rest between rounds 30w/15r (to change stations) 1- American KB Swing (53/35) 2- DU's/Jump Rope 3- Wall Ball (20/14) 4- Slamball (30/20) 5- Battling Ropes Score is total number of reps per round...

PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)Groups of 3 4 x 6 min AMRAP 2 min rest between each station Stop Sign Sprint together- Carrying 30/20 Medball Ball can be dropped when back inside 1 person holding at all times 1 person working 1 person resting Switch as needed. When hold drops,...

PSKC CrossFit - CrossFitPlease join us tonight at 630pm for a discussion on mental toughness! It's FREE and ALL are welcome. http://www.pskcstrong.com/mental-toughness-seminar-friday-630pm/MetconMetcon (Time)Teams of 3 A: 10 minutes to establish 1RM Front Squat B: As a team Row 3K * While one athlete is on the rower, one...

PSKC CrossFit - CrossFitWeightliftingPOWER CLEAN AND SPLIT JERK 1RM (work up to heavy single)MetconMetcon (Time)21-15-9 Hang Cleans (135/95) Target Burpees Mod 1: 95/65 Mod 2: 65/45BURN - SPEED - SPRINT Go all out, chase the wizard on this one....

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Partner Work 4 x 6 Min Stations 2 Min Rest 1-P1 10x Wall Ball P2 Burpees 2-P1 8x Pull Ups/Ring Rows P2 Plank 3-P1 Light Poles Run Up/Back P2 Overhead Hold (45/25) 4- P1 8 Cal Airdyne/Row ...

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