Today’s Workout

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Sotts Press (5 x 2)Weightlifting2: Snatch (1RM)Slightly Faster Weightlifting3: Metcon (Weight)4 Rounds (not for time): A) Farmers Carry down & back on turf B) 12 Hip Extensions C) 60 Second Plank...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)20 min AMRAP w/Partner Partner Work 20 Min AMRAP 200m Run 10 Sit Ups 10 Goblet Squat (53/35) 10 Push Ups 10 Pull Ups/Ring Rows *Partner 1 must complete all reps of 1 exercise, before Partner 2 begins. While one Partner works, second partner holds...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)6 rounds Max reps each min. 1- Slamball (30/20) 2- KB Snatch (53/35) 3- Du's 4- Burpee 5- Wall Ball (20/14) 6- Rest Score is the round with lowest # of repsMod 1 1- Slamball (20/10) 2- KB Snatch (44/26) 3- Double/Single/Double 4- Burpee 5- Wall Ball (20/14) 6- Rest Mod 2 1- Slamball (20/10) 2-...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: High-Hang Clean (Work up to a heavy set of 3)More Weightlifting2: Front Squat (See below)*Notice changes in percentage from last week. - Use 85% of 1RM for all sets Every 2:00 for 12:00 (7 total sets) reps of - 5/4/3/1/5/4/3Slightly...

PSKC CrossFit - CrossFitSKILLBear Complex (Work up to a Heavy Set)Power Clean Front Squat Push Press Back Squat Second Push PressMetconMetcon (Time)21-15-9 Lunges (Each Leg) Back Squat (155/115) American KB Swing (53/35)Mod 1 21-15-9 Lunges (Each Leg) Back Squat (135/95) American KB Swing (44/26)) Mod 2 21-15-9 Lunges (Each Leg) Back Squat (105/75) American KB Swing (35/18)...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)(:20w/:10r) x 8 Stay at each station x 8 rounds 1:30m Rest between stations 1- Turf/Rig Sprints 2- Medball Ovhd Squat (30/20) 3- Ski/Airdyne 4- Medball Sit Up Slams (20/14) 5- Goblet Walking Lunges (53/35)...

PSKC CrossFit - CrossFit"Mountain Momma" is a WOD to raise money for the flood recovery efforts in WV. Show your love and support for our neighboors in need by donating and ordering your WV Strong Tee below. https://www.bonfirefunds.com/wvstrong-flood-reliefMetconMetcon (Time)Mountain Momma 44 Box jumps (24/20) 44 OH walking lunges...

PSKC CrossFit - UNLOADED"Mountain Momma" is a WOD to raise money for the flood recovery efforts in WV. Show your love and support for our neighboors in need by donating and ordering your WV Strong Tee below. https://www.bonfirefunds.com/wvstrong-flood-reliefMetconMetcon (Time)Mountain Momma 44 Box jumps (24/20) 44 OH walking lunges...