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Today’s Workout

21 Jul

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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Heaving Snatch Balance (5 x 2)Weightlifting2: Snatch from the Blocks (6 x 2)Slightly Faster Weightlifting3: Metcon (Weight)12 Minute EMOM: A) 10 Good Mornings B) 3 Snatch Grip Deadlift with 3 Sec Pause at the knee on the way up and down. C)...

21 Jul

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PSKC CrossFit - CrossFitSKILL1a: Rope Climb (5 X 2)Alternate between 1a and 1b for 5 sets. Record total number of rope climbs completed.1b: Ring Dips (5 X 8)Perform weighted if able.Metcon2: Metcon (Time)4 Rounds for time.  You-go-I-Go with a partner (so 8 total rounds, 4...

20 Jul

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PSKC CrossFit - UNLOADEDMetconUNLOADIVERSARY (Time)1 Year Unloadiversary 7-20-15 7 Stations-20 reps each station & 2015 row to finish! For time: 20x Burpees 20x Cal Ski 20x Pull Ups 20x KB Thruster (53/35) - 2 Hands 1 Bell 20x Side to Side Medball Sit Up (20/14) 20x Cal Airdyne 20x Box Jump (24/20) 2015m Row...

20 Jul

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PSKC CrossFit - CrossFitWeightlifting1: Thruster (5 X 5)Barbell or double kettlebell. First rep should be from the floor, and increase in weight each set.Metcon2: Metcon (Time)3 Rounds for time.  -   5 Double KB Thrusters  - 50' Double KB Front rack walk (coaches, put cones down approximately...

19 Jul

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PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Complex of High Hang Squat Clean + Hang Squat Clean + Full Squat Clean (5 x 1 set of complex)More Weightlifting2: Front Squat (See below. Use 87% of 1RM today)Every 2:00 for 12:00 (7 total sets) reps of...

19 Jul

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PSKC CrossFit - CrossFitWeightlifting1: Overhead Squat (6 x 3)*Complete 12 hollow rocks after each set (https://www.youtube.com/watch?v=tMIFnRAgUdo)Metcon2: Metcon (AMRAP - Rounds and Reps)7 Minute Ascending Ladder 3, 6, 9, 12, 15, etc. of:  - OH Squat  - Burpee Rx - 115/75 Mod 2 - 95/65 Mod 1 - 55/35 Record your last Full...

18 Jul

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PSKC CrossFit - CrossFitWeightlifting1: Power Clean (2 rep Max)Metcon2: Metcon (Time)Partner up, you-go-I-go style.  Each person will complete four (4) rounds (8 rounds for the entire team).  This is a sprint. Rx: 250m Row/Ski 5 Clean and Jerk (155/105) *Mod 2* 250m Row/Ski 5 Clean and Jerk (135/95) *Mod 1* 250m Row/Ski 5 Double...

18 Jul

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PSKC CrossFit - UNLOADEDMetconMetcon (No Measure):30w/:15r Circuit x 5 Rounds 1- Burpee-Wall Ball (20/14) 2- Weighted Walking Lunges (you pick weight) 3- Push Ups 4- Overhead KB Swing (53/35) 5- Weighted Sit Ups (you pick weight)...

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