PSKC CrossFit - CrossFitBack Squat (4x4 @70% Last Set Max Effort)Accessory: 3x12 Front Rack Lunges (6x each leg)Metcon (Time)3 RFT: 15 Dead Lift 225/155 30 Wall Balls, 20/14 60 Double UndersMod 2 (185/135) (14/10) 120 singles Mod 1 (155/105) Air Squats 60 singles...
PSKC CrossFit - CrossFitCrossFit Games Open 16.2 (AMRAP - Reps)4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 - 15 @ 135# / 85# *Round 2 - 13 @ 185# / 115# *Round 3 - 11 @ 225# / 145# *Round 4 - 9...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Station 1 Row 200 m Wall Sit Station 2 American KB Swing (53/35) x 10 Overhead Hold Station 3 Burpees x 7 Plank Hold Station 4 Slamball x 10 Flutter Kicks...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)Partner Friday- Open Inspired 2000 m row to begin...
PSKC CrossFit - CrossFitMetconCrossFit Games Open 16.2 (AMRAP - Reps)4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 - 15 @ 135# / 85# *Round 2 - 13 @ 185# / 115# *Round 3 - 11 @ 225# / 145# *Round 4 - 9...
PSKC CrossFit - CrossFitWeightliftingDouble Kettlebell ThrusterMetconMetcon (Time)3 rounds 10 x 1 arm kb swings w/s 10 x kb clean and press w/s 10 x kb snatchs w/s 10 x burpees KB weight - 53/35...
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Hang Clean (2RM)Work up to a heavy double from the hi-hang. Today we're focusing on getting the most out of the pull and the quick "pull" underneath the bar. See this for what I'm talking about (yes that's 341lb...
It’s Arnold week! This is one of our favorite events of the year. Team SAR will be representing in full force with 15 adaptive athletes going head to head against able bodied CrossFitters. This year they will have an all adaptive team plus 3 x...
PSKC CrossFit - CrossFitWeightliftingStrict Press (5 x 5 - last set is all out)AccessoryA: Close Grip BenchB: Ring Rows (3 x 8)MetconMetcon (AMRAP - Rounds and Reps)10 minute AMRAP 3 x Power Clean (185/135) 1 x round of “Cindy” (5 x pullups, 10 x pushups, 15 x...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 Wall balls 20/14 Sit ups Box jumps 24/20 KB swings 53/35...