The CrossFit Open is quickly approaching! Just like last year we are bringing back the wildly awesome and successful Friday Night Lights. What is Friday Night Lights? It's when we take everyone that has registered for the Open, break them down into 5 teams and...
PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)4 X 5 min AMRAP Set bell down as needed 2 min rest between each round 1- 400 m Run/Row remaining time - max rep Russian KB Swing (53/35) 2-400 m Run/Row rem. time - max reps KB Push Press (53/35) either arm 3-400 m...
PSKC CrossFit - CrossFitWeightlifting1a: Bench Press (6 x 1 @ 90%)There is NO all out set today.1b: Bench Press (1RM)Only complete this section (i.e. find 1RM) if you're signed up for the Hunger Wods as this is the weekly workout. Also, you MUST PAUSE...
PSKC CrossFit - CrossFitSKILL1: Kettlebell Clean + Squat + Push Press with Push Ups Between Complex ((https://www.youtube.com/watch?v=TbX3QsUfsYw))Work up to a heavy set of the following KB complex: 2 x Double KB Clean + 2 Double KB Squat + 2 Double KB Push Press (with two (2)...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Non-Heaving Snatch Balance (5 x 2)Set the bar on your back in a back squat stance, without heaving dive under into the catch position of the snatch.More Weightlifting2: 2 Position Snatch (Work up to a heavy single)1 from the...
PSKC CrossFit - UNLOADEDMetconMetcon (6 Rounds for reps)Partner Work 6 Rounds P1 :30 seconds/P2 :30 seconds- max reps in 1 Minute Circuit through each station 1 Min Rest between rounds 1-Row/Ski Cal 2-Burpees 3-Goblet Squat (53/35) 4-Mtn Climbers 5-Slamball (30/20) Score is total number of reps per round...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Cash In 20 x Burpees 18-15-12-9-6-3 Wall Ball (20/14) Overhead KB Swing (53/35) Box Jumps (24/20) Slamball (30/20) Cash Out 20 x Burpees...
PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Workout - 1 Person Working at a time- *Barbell cannot touch ground* 75 OH Squat (95/65) 50 Pull Ups 25 STOH 15 Burpees 75 Front Squat 50 Pull Ups 25 STOH 15 Burpees 75 Back Squat 50 Pull Ups 25 STOH 15 BurpeesMod 1 Same rules apply 75 OH Squat (75/55) 50 Jumping Pull Ups 25 STOH 15...
PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)Additional time to stretch ankles, roll calfs, couch stretch.KB Warm-UpGymnasticsPistols (10 Minutes to Practice Pistols)Demonstrate Pistols and work progressions https://www.youtube.com/watch?v=b4q0kqmF608MetconMetcon (AMRAP - Rounds and Reps)Hunger WOD 4 7 Min AMRAP 10 Pistols (5 each leg) 10 KB Snatch (5 each arm)...
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean Pull + Full Clean (Work up to a heavy set of the complex)Perform a clean pull, reset, then full cleanOn the clean pull, focus on keeping the bar close and PAUSE on your tiptoes after the pull (you...