WOD

PSKC CrossFit - UNLOADEDMetconMetcon (Time)1000 m row 50 x KB push press total (53/35) 40 x Goblet Squat (53/35) 30 x 1 Arm KB Swings, each arm (53/35) 20 x burpees 10 x bear crawl up/back on turf...

PSKC CrossFit - CrossFitMetcon1: Metcon (AMRAP - Rounds and Reps)Teams of 2 complete AMRAP 25 of: One athlete works at a time. RX: 50 Wall Balls (20/14) 40 Overhead KB Swings (70/53) 30 Pull Ups 20 Deadlifts (225/155) 10 HSPU *Mod 2* 50 Wall Balls (20/14) 40 Overhead KB Swings (53/35) 30 Pull Ups 20 Deadlifts (185/125) 10...

PSKC CrossFit - Liftmore (Olympic Lifting)Hatch Squat Program Week 4 - Day 2 CLASS IS NOW AT 6:30 ON BOTH TUESDAY AND THURSDAYWeightlifting1: 3 Position Clean (Work up to 1RM) 1 x High hang squat clean 1 x low hang squat clean 1 x full clean (touch...

PSKC CrossFit - CrossFitSKILL1: Metcon (No Measure)Divide up the class into the following groups and spend around 15 minutes working on the following: A) Kettlebell Snatch Technique Review and Work Up to a Heavy Set OR B) Butterfly Pull Up or Muscle Up work (Butterfly - Great instructional...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Mid Week Pain Clinic 1) P1 Row 250m P2 Double KB Rack Hold 2) P1 Renegade Row x 10 (53/35) (w/o push up) P2 Overhead Hold (45/25) 3) P1 Burpees x 7 P2 KB...

PSKC CrossFit - CrossFitWeightlifting1: Split Jerk (6 x 1 @ 90%)Accessory2: Strict Press from split position (3 x 6 - Climbing in Weight)https://www.youtube.com/watch?v=ahQ3L3-Uc88Metcon3: Metcon (Time)Teams of 2 (1 athlete works at a time) 30-20-10 total reps for time of: Rx: Power Clean (135/95) Box Jumps (24/20) Push Jerks (135/95) Toes to...

          Starting this January we are launching 3 new Winter programs at PSKC. The first two programs are for high school aged athletes. This year we are doing BOTH male and female programs. If your athlete isn't involved in sports in the winter this is an...

PSKC CrossFit - CrossFitSKILL1: Double KB Clean + Double KB Snatch + Double KB Thruster (1RM)Complete the complex without sitting the kettlebells down.Metcon2: Metcon (AMRAP - Rounds and Reps)7 Minute ascending ladder by 3's (i.e. 3, 6, 9, 12, etc.) of each of the following: Rx: ...

PSKC CrossFit - Liftmore (Olympic Lifting)Hatch Squat Cycle Week 4 - Day 1Weightlifting1: Snatch from the Blocks (7 x 2)More Weightlifting2: Back Squat (See below)1*8 65% 1*8 70% 1*6 80% 1*6 85%3: Front Squat (See below)1*5 70% 1*5 75% 1*5 80% 1*5 85%...

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