Today’s Workout

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: 9 Rep Clean and Jerk Complex (5 Rounds of the complex increasing in weight)5X1 Hang Clean (from power position) + 1 Push Press + 1 Hang Clean (from power position) + 2 Push Jerks + 1 Hang Clean (from...

PSKC CrossFit - CrossFitThe unanimous Declaration of the thirteen united States of America, When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth,...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)4 Stations 6 min each Partner Work/Hold 7 x Slurpees (30/20) Overhead Hold (35/45) Dbl KB Walking Lunge (26/44) Wall Sit 200 m Sprint Weighted Sit Ups (25/15) Plate Push x 1 on Turf Plank Hold...

"Every time I step foot in the gym I am amazed at what my body is able to do and endure. I've come a long way in just four months and I look forward to what the future holds during this journey. Now instead of...

PSKC CrossFit - CrossFitMetconMetcon (No Measure)1) 7 X thruster (95/65) - Plank 2) 12 wall balls - V ups (hollow rock) 3) Plate pushes down and back - Slam ball 4) Waiter walks out front -...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)Partner Friday P1 :30/P2 :30 x 5 Rounds 1- Burpees 2- Medball Wall Slams (20/14) 3- Mtn Climbers (both legs = 1) 4- Air Squats 5- Airdyne 6- Rest 1 Min Together!! ***Score is total # of reps completed by pair, each round***...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Power Snatch + Hi Hang Snatch (1 Rep Every 90 Seconds x 6)Load bar to 75% of max snatchMore Weightlifting2: Overhead Squat (3 x 3 @ 75%)Slightly Faster Weightlifting3: Metcon (Weight)10 Minute EMOM A) 4 x Muscle Snatches B) 30 Seconds...

PSKC CrossFit - CrossFitDeadlift (Review • Work up to a moderate weight)Rankel (AMRAP - Rounds and Reps)20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)200m Run 30 Lunges (each leg) 30 Air Squats 200m Run 25 Lunges (each leg) 25 sit ups 200m Run 20 Lunges (each leg) 20 Air Squats 200m Run 15 Lunges (each leg) 15 sit ups 200m Run 10 Lunges (each leg) 10 Air Squats 200m Run 5 Lunges (each leg) 5 sit ups 200m Run...

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