PSKC CrossFit - UNLOADEDMetconMetcon (Time)400m Run 50 Step Ups 40 Goblet Squats (53/35) 30 KB Swings (53/35) 20 Target Burpees 10 Wall Ball 400m Run 10 Wall Ball 20 Target Burpees 30 KB Swings 40 Goblet Squats (53/35) 50 Step Ups 400m Run...
PSKC CrossFit - CrossFitSKILLHandstand Push-ups (1-2-3-4-5-4-3-2-1 Strict HSPU)***Mod 2*** Kick Up & Lower Down (Negatives) ***Mod 1*** Strict Push Up (NO Knees/Raise Surface)Double-UndersMetconAnnie (Time)50-40-30-20-10 Double-unders Sit-ups...
PSKC CrossFit - Liftmore (Olympic Lifting)Testing progress! First two items on deck today are a retest of work we performed on 4.17.15.Weightlifting1: Non-Heaving Snatch Balance (4 x 2 (climbing) )Set the bar on your back in a back squat stance, without heaving dive under...
This past Sunday we are the pleasure of you watching 5 teams from PSKC compete in a "Masters" throwdown hosted by our good friends at Friendship CrossFit. For a lot of the people it was their first time participating in a competition and/or workout outside...
PSKC CrossFit - CrossFitWeightliftingPush Press (5 x 3 @ 80% - Last Set All Out)AccessoryStrict Pull-ups (3 x Max Reps)MetconMetcon (Time)12 Min Time Cap 3 Rounds 15 x S2O (135/95) 200m Run*Mod 2* 12 Min Time Cap 3 Rounds 15 x S2O (95/65) 200m Run *Mod 1* 12 Min Time Cap 3 Rounds 10 x S2O...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Tabata (20w/10r) x 8 1-Plate Pushes 2-Skierg 3- KB Push Press (53/35) (Switch arms each round) 4- KB Swings Alternating Arms (53/35)...
PSKC CrossFit - CrossFitWeightliftingPower Clean (Work up to Heavy Power Clean)MetconMetcon (Time)21-15-9 Hang Clean (135/95) Wall Ball (20/14) **5 Burpee EMOM****Mod 2* 21-15-9 Hang Clean (95/65) Wall Ball (20/14) **5 Burpee EMOM*** *Mod 1* 21-15-9 Hang Clean (75/45) Wall Ball (14/10) **3 Burpee EMOM***...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Jerk Grip Overhead Squat (6 x 6, Climbing)Goal of this movement is to increase shoulder mobility and comfort in the bottom of the squat. Start out light at your jerk grip width, and if that is not possible,...
PSKC CrossFit - CrossFitWeightliftingBack Squat (5 x 3 @ 80% - Last Set All Out)AccessoryDeadlift (3 x 10)MetconMetcon (AMRAP - Rounds and Reps)8 Min AMRAP 3 Deadlift (315/225) 6 Ring Dips 9 Burpee over Bar*Mod 2* 8 Min AMRAP 3 Deadlift (225/155) 6 Ring Jumping Dips 9 Burpee over Bar *Mod 1* 8 Min...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)21-18-15-12-9-6-3 KB Thruster (53/35) (Each Arm) 3-6-9-12-15-18-21 Slam Ball...