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Today’s Workout

29 Jan

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PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Workout - 1 Person Working at a time- *Barbell cannot touch ground* 75 OH Squat (95/65) 50 Pull Ups 25 STOH 15 Burpees 75 Front Squat 50 Pull Ups 25 STOH 15 Burpees 75 Back Squat 50 Pull Ups 25 STOH 15 BurpeesMod 1 Same rules apply 75 OH Squat (75/55) 50 Jumping Pull Ups 25 STOH 15...

28 Jan

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PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean Pull + Full Clean (Work up to a heavy set of the complex)Perform a clean pull, reset, then full cleanOn the clean pull, focus on keeping the bar close and PAUSE on your tiptoes after the pull (you...

28 Jan

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PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)Additional time to stretch ankles, roll calfs, couch stretch.KB Warm-UpGymnasticsPistols (10 Minutes to Practice Pistols)Demonstrate Pistols and work progressions https://www.youtube.com/watch?v=b4q0kqmF608MetconMetcon (AMRAP - Rounds and Reps)Hunger WOD 4 7 Min AMRAP 10 Pistols (5 each leg) 10 KB Snatch (5 each arm)...

27 Jan

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PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)Work/Hold/Rest :20w/:20h/:20r x 4 1- Push Ups/Plank 2- Jumping Air Squats/ KB Rack Hold 3- Skierg/Overhead Hold 4- Suicides/ Hollow Hold ***Score is the number of reps in your lowest round***...

27 Jan

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PSKC CrossFit - CrossFitWeightliftingBench Press (5 x 3 @ 80% - Last set all out)AccessoryPull-ups (3 x Max Rep - Pull Ups)Modifications Weighted Pull Ups Banded Pull UpsMetconMetcon (AMRAP - Rounds)Death by Ground to Overhead w/ 5 T2B EMOM EX: Min 1 - 5 x T2B & 1 x...

26 Jan

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PSKC CrossFit - CrossFitGymnasticsThe Open is upon us! Since the open is right around the corner, we want to devote time to learn or perfect Hollow, Arch, & Kip.Kipping/Butterfly Pull-ups (15 min skill practice)Use 15 min for Skill development & practice on Kipping Pull Ups...

26 Jan

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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Snatch Balance (Work up to a heavy single)It's OK to heave today. Focus on quick footwork, and pause in the catch position to ensure stability before standing up.Weightlifting2: Hang Snatch (Work up to a heavy double)Focus on elongating the...

25 Jan

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PSKC CrossFit - CrossFitWeightliftingFront Squat (5 x 3 @ 80% - Last set all out)AccessoryDimel Deadlift (3 x 15)Start at the top and lower the bar to just below the knee while shifting weight back to the heels. Explode back up powerfully and repeat.MetconMetcon (Time)4...

25 Jan

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PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Pain Clinic P1 - Sled Push/Plate Push // P2- Lying on bench- Bent over row holds (44/26) P1- Airdyne x 10 cal // Wall Sit P1- KB Rope Pulls x 2 (44/26) // Overhead Hold (30/20) P1- Mtn Climber x 15 (each leg) //...

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