PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)45 minute AMRAP 200m Farmers Carry (53/35) 50 x Step Ups each leg on 20”box 40 x situps 30 x SlamballThe purpose is to grind. Steady consistent movement, not race pace. We're pushing the endurance/structural work on this one....
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean Pull + Full Clean + Jerk (Heavy single)Complete one clean pull, reset, full clean & jerkMore Weightlifting2: Front Squat (See below)Every 2:00 for 12:00 (7 total sets) reps of - 2/4/1/8/1/4/2 Same weight as last week 75%Slightly Faster Weightlifting3:...
PSKC CrossFit - CrossFitWeightliftingBench Press (Work up to Heavy Single)Take as many sets as you need to achieve a heavy single. In between every set perform a set of strict pullups, changing the grip every time.MetconMetcon (AMRAP - Rounds and Reps)20 min AMRAP 15 x pushups 15...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)(:20w/:10r) x 8 Stay at each station x 8 rounds 1:30m Rest between stations 1-Slamball (30/20) 2- KB Push Press (53/35) Stay on 1 arm x 4/Then Switch 3-Hand Release Push Ups 4-Airdyne 5-Sit Ups...
Introducing SPARTAN-U! Coach Hammer and Keeney have experimented with a 30 day program and have seen insane results. Tomorrow they'd like to share it with you and your friends. The catch? There is none! Completely free and it will just cost you some lunges. Please join...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Work 7 Rounds 7 Stations Each person does their 7 reps before the other person goes 7 Burpees 7 Box Jumps/Step Ups 7 Goblet Squats (53/35) 7 Weighted Sit Ups (20/14) 7 Pull Ups/Ring Rows 7 Dbl KB Deadlift (70/53) 200m Sprint (Together)...
PSKC CrossFit - CrossFitMetcon5 Rounds for Time (PSKC Crossfit) (Time)5 RFT 400m Run 10 Burpee Box Jumps 10 Power Clean (95/65 75/55 45/35) 10 Thrusters...
PSKC CrossFit - CrossFitGymnasticsKipping/Butterfly Pull-ups (Max Set)If you are confident with your kipping pull-up, you may work on progressions for the muscle upMetconPartner Up ( each partner must complete a full round before the other partner can go) 3 RFT of 20 kb swings (53/35 15 ...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Clean with First Pull Pause (Spend 10 minutes working up to a heavy single)Pause for 3 sec approximately 2" off of the ground.Weightlifting2: Clean with First Pull Pause (Perform 1 rep EMOM x 10)Pause for 3 sec approximately 2"...
PSKC CrossFit - CrossFitKettle Bell ComplexTurkish Get Up (Work up to a heavy single)https://www.youtube.com/watch?v=SK-L2P56zjUMetcon20 Minute AMRAP (AMRAP - Rounds and Reps)300 m Row/Ski 10 KB Push Press each side (53/35 44/26 35/18) 10 Sumo Deadlifts (225/155 185/135 155/105...