WOD

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 - 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 - 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 - 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 - 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...

PSKC CrossFit - CrossFitHomework: If you competed in the open in 2014, check your previous score here --> http://games.crossfit.com/leaderboardEMOM - Every Minute on the Minute1: Metcon (Weight)Perform the following work EMOM style (Every Minute On the Minute) x 12 (alternate movements each minute) - ODD...

PSKC CrossFit - CrossFitWeightlifting1: Push Press (6 x 1 @ 90%)Accessory2: Bent Over Row (3 x 10)Metcon3: Metcon (Time)WOD 15 Min Time Cap 3 Rounds - 30 Calorie Row/Ski - 20 Overhead KB Swing (53/35) - 10 Burpees *Mod 2* 15 Min Time Cap 3 Rounds - 30 Calorie Row/Ski ...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Pain Clinic- PARTNER UP! 4 X 6 Min Stations 1) A - Box Jumps x 7 B - Air Squat 2) A - Airdyne x 10 Cal B - Wall Sit 3) A - Turf Suicide x 1 ...

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