PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upClean Pull + Full Clean (5 x 2)Perform a clean pull, reset, then full cleanWeightliftingClean grip deadlift (5 x 3)Slightly Faster WeightliftingMetcon (Weight)EMOM x 10 A) 10 x Dimel Deadlift B) 10 x Reverse Hypers...
PSKC CrossFit - CrossFitWeightliftingPush Press (4x4 at 70%)last set is all out.AccessoryBent Over Row (3x8)MetconMetcon (AMRAP - Rounds and Reps)8 minute AMRAP 10 X C2B PULLUPS 5 X S2O 185/125 mod 1: regular pullups 135/95 mod 2: jumping pulups 95/65...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)24 min EMOM 1st- 7 x Cal Airdyne 2nd- 10 x Box Jump 3rd- 6 x Cal Ski 4th- 20 x Alternating KB Swing...
PSKC CrossFit - CrossFitSome will show up - some will make excuses. Can't make a class time? The levee is always open. "if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know...
PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)5 rounds of 30/15 circuit: 1) Overhead Swings (53/35) 2) Battling Ropes 3) Rower Cals 4) Burpees 5) Side Ball Slams (30/20) Score is total number of reps through all stations and all rounds, keep a running number. Do not count battling ropes. Side Slams: both...
PSKC CrossFit - CrossFitSquat Clean (4 x 4 at 70%)No all out setWeightliftingSumo DeadliftMetconMetcon (Time)3 rounds 50 x Russian KB swings (53/35) 25 x slamball 30/20 Mod 1: 44/26 Mod 2: 30 swings and 15 slamball...
PSKC CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)" SCOOTER" 35 Min Running Clock Partner up, AMRAP of 30 x Double Under 15x Pull Ups 15 x Push Ups 100m Sprint ** During the last 5 minutes of the AMRAP, you and your partner must establish a 1 RM...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)For Time!!! 9 rounds 5 x Burpee Box Jumps 7 x Dbl KB Thrusters 45 min cap...
PSKC CrossFit - CrossFitSKILLStrength Circuit (AMRAP - Rounds)30 Min Strength Circuit Hand over hand sled pulsl OH KB walk 50m Farmers Carry Bench x 3 reps...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upClean Pull + Full Clean (5 x 2)Perform a clean pull, reset, then full cleanWeightliftingClean grip deadlift (5 x 3)Slightly Faster WeightliftingMetcon (Weight)EMOM x 10 A) 10 x Dimel Deadlift B) 10 x Reverse Hypers...