Today’s Workout

PSKC CrossFit - Liftmore (Olympic Lifting)Hatch Squat Cycle Week 4 - Day 1Weightlifting1: Snatch from the Blocks (7 x 2)More Weightlifting2: Back Squat (See below)1*8 65% 1*8 70% 1*6 80% 1*6 85%3: Front Squat (See below)1*5 70% 1*5 75% 1*5 80% 1*5 85%...

PSKC CrossFit - CrossFitWeightlifting1: Deadlift (6 x 1 @ 90% )There is NO all out set today.Accessory2: Dimel Deadlift (3 x 15 @ 30-40% of Max Deadlift)Start at the top and lower the bar to just below the knee while shifting weight back to the...

PSKC CrossFit - CrossFitMetcon1: Metcon (No Measure)Partner workout! Stay at each station for 6:00. 1a) 15 Wall Ball (20/14) 1b) Russian KB Swing (53/35) 2a) 7 x Front Squat 2b) Flutter Kicks 3a) 12/10 Calorie Row 3b) Plank 4a) Double KB Clean & Press x 7 4b) V-Ups...

PSKC CrossFit - CrossFitMetconMetcon (Time)FRAN turns the Filthy 50!!! (Partner Style- 1 Working @ a time- Split reps as needed) Fran 21-15-9 Thruster (95/65) Pull Ups THEN 50 x Box Jumps (24/20) 50 x Pull Ups 50 x KB Swing (53/35) 50 x Walking Lunges 50 x T2B 50 x Push Press (45/35) 50 x Sit Ups 50 x...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Helen & Karen got in a fight Partner Style - Split reps as necessary, except for runs 150 x Wall Ball (20/14) 3 Rounds 400 m Run (must be done together) 21 KB Swings (53/35) 12 Pulls Ups Wall Balls can be split into 2 sections beginning/end or...

PSKC CrossFit - CrossFitSKILLKettlebell Technique ReviewMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 10 x 1 Arm Swing (Each Arm) (53/35) 10 x Snatch - Each Arm (53/35) 10 x Push Press - Each Arm (53/35) 10 x 1 Arm Squat - Each Arm (53/35)MOD 1: 20 Min AMRAP 10 x...

PSKC CrossFit - Liftmore (Olympic Lifting)LIFTMORE IS NOW AT 6:30 PM ON THURSDAY Week 3 - Day 2 of Hatch Squat ProgramWarm-up1: Squat Jerk (5 x 2, Climbing and Quick)Practice squat jerk technique from the front rack position. Start out light and do not increase...

PSKC CrossFit - CrossFitWeightliftingSplit Jerk (Split Jerk - 5 x 3 @ 80%)NO all out set!AccessoryRing Rows (4x12 Body Weight Ring Row/Weighted Row)MetconMetcon (Time)12 Min AMRAP 5 x Burpee 7 x Box Jump 9 x Pull UpMOD 1 12 Min AMRAP 5 x Burpee 7 x Box Jump 9 x Jumping Pull...

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