PSKC CrossFit - CrossFitWeightliftingBench Press (4 X 4 @ 70%)Last set = Max EffortAccessory3X Max Effort - Pull-up static hold *Hold top position (chin over bar) as long as possibleMetconMetcon (Time)4 Rounds for time -10 pull-ups -10 power snatches (95/65) -10 slam ball (30/20)MOD1: Ring rows, snatch (75/55) MOD2: Ring...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)24 Min EMOM 1st- 6 x Cal Ski/Row/Air 2nd- 8 x Burpees 3rd- 10 x Box Jumps/Step Ups (24/24) 4th- 12 x Ovhd KB Swings (53/35)...
PSKC CrossFit - CrossFitWeightlifting3 Position Clean + Jerk (Build to a heavy 1 rep of complex)Position1: Above Knees Position2: Below Knees Position3: GroundMetconCrossFit Games Open 13.4 (AMRAP - Reps)Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9...
PSKC CrossFit - CrossFitWeightliftingFront Squat (4X4 @ 70%)AccessoryFront rack step-back lunges * 3 X 8 each leg - increasing weightMetconMetcon (AMRAP - Reps)EMOM for 9 min (3rds total) - 7 back squat (225/155) - 10 burpees - 40 double undersMOD1: back squats (185/115) ...
PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)5 Min AMRAP 1,2,3,4,etc Goblet Squat (53/35) Russian Swing (53/35) Weighted Lunge (each leg) (53/35) 2 Min Rest 5 Min AMRAP 1,2,3,4,etc Push Ups Jump Rope KB Push Press (each arm) (53/35) 2 Min Rest 5 Min AMRAP 1,2,3,4,etc Sit Ups Slamball Turf Sprint ***Score is the last round completed***...
It's time for Friday Night Lights and the 2016 CrossFit Open! Thanks to our friends from the Catalyst Gym last year we introduced "Friday Night Lights" to coincide with the CrossFit Open, a 5 week worldwide CrossFit competition where you get to test your fitness. There are...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)-Partner Friday! - Split Reps as needed **Every 3 Min pair must complete 5 Burpees*** 60 Cal Row 60 Box Jumps (24/20) 60 Wall Balls (20/14) 60 Partner Med-Ball Sit Ups (20/14) 60 Wall Balls (20/14) 60 Box Jumps (24/20) 60 Cal Row...
PSKC CrossFit - CrossFitMetcon (Time)Partner Up, Split reps ups as needed. Each Station must be complete before you can move on to the next. 1) 50-40-30-20-10 Rower/Ski (cals) Push-Ups 2) 50-40-30-20-10 Ground 2 Overhead (115/75) ...
PSKC CrossFit - CrossFitMetcon (AMRAP - Reps)Partner Up - There will be 5 Stations, each station is 60 seconds of work. You will rest 1 min after all 5 stations (round) is complete. You will perform this for 6 rounds. At each station...
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...