PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Hang Clean (2RM)Work up to a heavy double from the hi-hang. Today we're focusing on getting the most out of the pull and the quick "pull" underneath the bar. See this for what I'm talking about (yes that's 341lb...
It’s Arnold week! This is one of our favorite events of the year. Team SAR will be representing in full force with 15 adaptive athletes going head to head against able bodied CrossFitters. This year they will have an all adaptive team plus 3 x...
PSKC CrossFit - CrossFitWeightliftingStrict Press (5 x 5 - last set is all out)AccessoryA: Close Grip BenchB: Ring Rows (3 x 8)MetconMetcon (AMRAP - Rounds and Reps)10 minute AMRAP 3 x Power Clean (185/135) 1 x round of “Cindy” (5 x pullups, 10 x pushups, 15 x...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 Wall balls 20/14 Sit ups Box jumps 24/20 KB swings 53/35...
PSKC CrossFit - CrossFitMetconA: Metcon (AMRAP - Reps)Teams of 4 - break team into couples Couple A: 6 minutes to achieve max cals on Rower Couple B: 6 minutes to achieve max power cleanTeam is broken into pairs (A and B). A starts on rower, B starts...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Snatch Grip Push Press (4 x 3+3, climbing)Complete three (3) push presses right into three (3) overhead squats each set.Weightlifting2: Snatch (3, 2, 1, 1, 1, 1, 1)Today is the day we've been waiting for. Work up to...
PSKC CrossFit - CrossFitWe've got 5 steak and sweet potatoes meals left! Cost is $8, first come first served!WeightliftingBack Squat (5 x 5 at 60% - last set is all out)On your last set rest no more 3 seconds at the top. For 60% you...
PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)5 Rounds :45w/:15r Slamball (30/20) Mtn Climbers (both legs = 1 rep) Hand Release Push Ups Jumping Air Squats Score is total number of reps per round...
PSKC CrossFit - CrossFitCrossFit Games Open 16.1 (AMRAP - Reps)20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 repCrossFit...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)PARTNER STYLE 10 Movements 10 Reps (Total w/ Partner - 5/5) 10 Rounds Sit Ups Push Ups Pull Up/Ring Rows Mtn Climber (each leg) Goblet Squats (53/35) Push Press (altogether) (53/35) Russian Swing (53/35) Burpee Slamball (30/20) DU/Jump RopeMetcon (Time)PARTNER STYLE 10 Movements 10 Reps (Total w/ Partner - 5/5) 10 Rounds Sit Ups Push Ups Pull Up/Ring Rows Mtn Climber...