Today’s Workout

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Deadlift (5 x 2; USE THE AXLE BAR)Work up to a heavy double overhand grip (NOT MIXED) on the axle bar.Slightly Faster Weightlifting2: Metcon (AMRAP - Rounds)20 Min AMRAP (for weight, not time) - 1 x Yoke walk the length...

PSKC CrossFit - UNLOADEDMetconMetcon (2 Rounds for reps)2 x 10 min AMRAP w/ Cash In's 1 Min rest b/t stations 10 Min Begins Cash In 400 m Run AMRAP 30 Mtn Climbers (Total) 15 Russian KB Swing (53/35) 10 Min Begins Cash In 400m Run AMRAP 3 Burpees 9 Goblet Squat (53/35) Score is total reps completed...

PSKC CrossFit - CrossFitWeightliftingSquat Clean Thruster (1RM)MetconMetcon (Time)50 Squat Clean Thrusters ** Every time you set the bar down, perform 10 Burpees (115/75 95/65 75/45)...

We've got a tremendously busy next coupld of weeks. See below for a quick snapshot of some upcoming events: Chug & Run Training - After the Friday 530pm class, bring some beer as we start to train for the inaugural Chug & Run for Team SAR!...

PSKC CrossFit - CrossFitSKILLKipping/Butterfly Pull-ups (3 Max sets)MetconTeams of 3 - One person works at a time (Time)150 Wall Balls (20/14) 120 Cal Row/Ski 90 Pull Ups ( Jumpimg pull ups or Ring Rows) 60 Burpee Box Jumps ( Step ups)...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean (Work up to a heavy)More Weightlifting2: Back Squat (See below, rest 2:00 between sets)10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 80%EMOM - Every Minute on the Minute3:...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Work/Hold/Rest Stations :30/:30/:30 x 5 STAY at each station for 5 x 1- Sledgehammer/Hollow Hold w Wall ball @ feet 2- Side/Side Medball Slams/Plank w/ Hands on Medball 3- Airdyne/ Rock Hold 4- Jumping Lunges/Wall Sit...

PSKC CrossFit - CrossFitWeightliftingFront Squat (3MR)Metcon10 Minute AMRAP (PSKC CrossFit) (AMRAP - Reps)Max number of KB Swings **Every time you set the bell down, perform 10 Air Squats...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Parents & Kids Team Up 4 Stations 5 Min Each Partner Work/Hold Station 1 P1 7 x Burpees/P2 Wall Sit Station 2 P1 7 x Box Jumps/P2 Air Squats Station 3 P1 200m Row/P2 Overhead Hold Station 4 P1 Plate Push Up/Back P2 Flutter Kicks ****Parents will have the opportunity to partner up...

PSKC CrossFit - CrossFitWarm-up//use about 15 minutes to work up to moderate deadlift to warm up for deadlift hold//MetconMetcon (Time)TEAMS OF 3! Athlete 1: Runs 200 meters Athlete 2: Performs a 1:3 ratio of 1 burpee and 3 wall balls (20/14) (14/10) (air squats) Athlete 3: Deadlift...

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