Today’s Workout

PSKC CrossFit - CrossFitWarm-upMetcon (Time)Partner Style Warm Up 3 Rounds You Go/I Go 400m Run w/ 1 Min rest between rounds (EX: A runs 400, tags B, B runs 400. Look at time, wait 1 minute. A runs 400...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Power Clean - Push Jerk - Squat Clean - Split (Work up to a heavy single.)1 rep of the complex equals a power clean to push jerk, squat clean to split jerk.It's OK to drop between the cleans.More Weightlifting2:...

PSKC CrossFit - CrossFitWeightliftingStrict Press ( 6 x 1 @ 90% - No all out set)AccessoryBent Over Row (3 x 10 (each arm) )https://www.youtube.com/watch?v=e2N0_-FxaPIMetconMetcon (Time)4 RFT 15 Cal Row/Ski 15 Slamball (30/20) 30 Double UndersMod 1 4 RFT 15 Cal Row/Ski 15 Slamball (30/20) 90 Singles Mod 2 4 RFT 10 Cal Row/Ski 15 Slamball (20/10) 60...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner You Go/I Go Cash In - 200 m Run 8 Rounds x 8 Reps x 8 Stations Burpees KB Thruster (53/35) (Total) Russian Swing (53/35) Box Jump Push Ups Sit Ups Cal Ski Jump Rope Cash Out 200m Run...

PSKC CrossFit - CrossFitWeightliftingThruster (Work up to heavy set of 3 rep Thruster)https://www.youtube.com/watch?v=sWdo3dxgROIMetconMetcon (Time)21-15-9 Thruster (95/65) Box JumpsMod 1 21-15-9 Thruster (75/45) Box Jumps Mod 2 21-15-9 Thruster (45/35) Step Ups...

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.Weightlifting2: Snatch with a Pause at Top of Knee (Work up to a...

PSKC CrossFit - CrossFitSKILLBack Squat (Back Squat 6 x 1 @ 90% - No all out set)AccessoryWeighted Walking Lunge ( 3 x 8 (each leg) )MetconMetcon (AMRAP - Rounds and Reps)13 min AMRAP 200m Run 5 Hang Cleans (165/115) 3 Front Squats (165/115) 2 Jerks (165/115)Mod 1 13 min AMRAP 200m...

PSKC CrossFit - UNLOADEDMetconMetcon (6 Rounds for reps)6 Rounds - Max Reps 1- Row/Ski/Air Cal/s 2- Burpees 3- DU/Jump Rope 4- Slamball (30/20) 5- Box Jump (24/20) 6-Rest Score it total number of reps each round...

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