WOD

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upJerk Balance (4 x 4 Climbing)https://www.youtube.com/watch?v=XLGOJ9FZW3USet back foot up in its finish position and leave your lead foot under your hips. Dip the knees out and down and dive under the bar by moving your lead foot to the...

PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Up // One Person Working at a Time :: 80 Cal Row / Ski 80 Deadlifts (125/185) 80 Wallballs 80 Bar Over Burpees 80 Wallballs 80 Deadlifts (125/185) 80 Cal Row / Ski * 45 Minute Time Cap...

PSKC CrossFit - CrossFitWeightliftingPush Press + Push Jerk + Split Jerk (1 RM)Perform 1 rep of each of the exercises without setting the bar down.MetconMetcon (AMRAP - Rounds)Teams of 3 Relay style 5 minutes on each station 1) Plate Pushes 2) Skierg 3) 100 m Sprints...

PSKC CrossFit - CrossFitGymnasticsA: Handstand Push-ups (6 x 2)You must alternate between A and BWeightliftingB: Turkish Get Up (6 x 2)MetconMetcon (AMRAP - Reps)40sec/20sec x 4 stay at same station 1) Alternating KB snatches 2) Row 3} V ups 4} Box jumps...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Snatch Balance (4 x 2 Climbing)Weightlifting2: Snatch Pull + Full Snatch (Work up to a heavy set.)1 pull + 1 Snatch = 1 rep of the complexFocus on proper weight distribution and timing during the pull. Keep the...

PSKC CrossFit - CrossFitIt is MAX day!! Get your shit together!!!!WeightliftingThruster (1 RM)MetconMetcon (AMRAP - Rounds and Reps)15 min AMRAP 10 x front squats ( 115/75) 10 x box jumps 200m run...

PSKC CrossFit - CrossFitMetcon (No Measure)1a) Obstacle Course (down and back) 1b) Air Squats 2a) Slamball x 7 2b) Plank (on slamball) 3a) 150m Row 3b) Russian kb swing (53/35) 4a) 7 x Deadlift (225/155) 4b) Handstand Hold (sub OH lockout)...

PSKC CrossFit - CrossFitMetconRiley (Time)For time: Run 1.5 miles 150 Burpees Run 1.5 milesIn honor of Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, died Sept. 28, 2012To learn more about Riley click here1.5 Miles = Starting at the utility pole at the main entrance...

PSKC CrossFit - CrossFitWeightliftingKB Technique (Work on technique for each movement.)Swing / Clean / Clean + Press / SnatchMetconMetcon (Time)5 Rounds for Time 200m Row/Ski 10 Push Press each arm (53/35) 15 Swings (53/35)...

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