WOD

PSKC CrossFit - Liftmore (Olympic Lifting)CLEANS!!Warm-up1: Split Jerk with 2 Second Pause (5 x 2, Climbing)Dip the knees out and maintain a vertical torso. Pause at the "bottom" of the dip for two (2) seconds before exploding all effort into the bar and performing...

PSKC CrossFit - CrossFitWeightliftingPush Press (1 x 1)Get ready to Push (Press) it to the MAX! We're excited to see your hard work pay off today!MetconDon't Drop the Bells (Time)100 DBL KB Clean & Press (44/26) Mod 2 // 100 DBL KB Clean & Press (35/18) Mod 1...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: BTN Jerk + 1 Heaving Sn. Balance + 1 OHS (4 x 1)All with a closer grip than your snatch grip.Work up to a heavy set of the complex!2: Snatch from the Blocks (7 x 2, climbing)Set the blocks...

PSKC CrossFit - CrossFitWeightliftingKettlebell Man Makers (5-4-3-2-1 )https://www.youtube.com/watch?v=yMkVSpOKbyMBe sure to watch the video as a refresher or for our newer members, to learn the movements of the KB Man Maker.MetconWall Ball Vortex (Time)25 Burpees 25 Power Cleans (135/95) 25 Burpees *Every Minute on the Minute complete 7 x...

PSKC CrossFit - UNLOADEDEMOM - Every Minute on the MinuteMetcon (No Measure)18 Min EMOM 1st - 10 x Push Up 2nd - 12 x Single KB Thruster (53/35) (6 each arm) 3rd - 14 x Alt Single Arm KB Swing (53/35)...

PSKC CrossFit - CrossFitWeightliftingBaby Got Back (squat) You've put in the work, now its time to put it to the test, for today, WE MAX!Back Squat (1 x 1)MetconMetcon (AMRAP - Rounds and Reps)7 Minute AMRAP 10 Deadlift (185/135) 15 Box Jump (24/20) Mod 2 // 10 Deadlift (135/95) 15 Box...

PSKC CrossFit - CrossFitBenchmark!! Choose version "A" or "B".MetconA: Barbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Mod VersionB: Metcon (Time)*Mod 2* 4 Rounds for time: - 20 jumping pull-ups - 30 push-ups - 40...

PSKC CrossFit - Liftmore (Olympic Lifting)SNATCH CITY!Warm-up1: Overhead Squat (6 x 1, Climbing)Pause for ten (10) seconds at the bottom of each squat.Weightlifting2: Snatch (Complete doubles at the following percentages:)55% x 2 65% x 2 75% x 2 80% x 2 85% x 2 Record heaviest successful double.EMOM - Every...

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