PSKC CrossFit - CrossFitSKILL15 minutes to work on rope climbs. Beginners- learn foot lock. Advanced- work on leg less.EMOM - Every Minute on the MinuteMetcon (AMRAP - Rounds and Reps)"Beep Test" EMOM until failure to complete reps on the minute 7 thrusters (75/55) 7 pull-ups 7 Burpees MOD 1: 5 thrusters (75/55) 5 pull-ups 5...
PSKC CrossFit - CrossFitWeightliftingSplit Jerk (Find Training Max)MetconMetcon (AMRAP - Reps)6 Rounds for max reps of: 1 minute Row/Ski/Bike for Calories 1 minute of Burpees 1 minute of Double Unders 1 minute Rest Record scores for all 18 sets MOD 1: 6 rounds/ substitute singles for double unders MOD 2: 5 rounds...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)21-18-15-12-9-6-3 - Overhead Swings (53/35) 3-6-9-12-15-18-21 – Goblet Squat (53/35) *5 Burpee EMOM*...
PSKC CrossFit - CrossFitWeightliftingKETTLEBELL Complex (Work up to heavy set of the complex)1 DB KB CLEAN + 2 DB KB FRONT SQUATSMetconMetcon (AMRAP - Rounds and Reps)12 MIN AMRAP 200m sprint 10 KB snatches r/l (53/35) 10 wall balls (20/14) MOD 1: Same movements Sub (44/26) KB movements MOD 2: Same movements Sub (35/18)...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Heaving Snatch Balance (Find 1RM)Focus on the aggressive pull under the bar and use this section to build confidence before maxing your snatch. Aim for > your 1RM snatch.Weightlifting2: Snatch (Find 1RM)Max day!! Bring your A-Game and let's...
PSKC CrossFit - CrossFitWeightliftingDeadlift (Find training max)MetconMetcon (Time)21-15-9 Deadlifts (225/155) Single KB thrusters (53/35) Mod 1: 21-15-9 Deadlifts (155/105) Single KB thrusters (44/26) Mod 2: 21-15-9 Deadlifts (135/85) Single KB thrusters (35/18)...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)6 Min Partner Stations Station 1 P1- 10 x Ring Row P2- Push Ups Station 2 P1-10 cal Skierg P2- Overhead Hold Station 3 P1-10 x Weighted KB Lunges (53/35) P2-Burpees Station 4 P1-12 x KB Swings (53/35) P2-Jumping Squats...
PSKC CrossFit - CrossFitLOVE YOU DIESEL!MetconA: Metcon (Time)Running Portion of RelayTeams of 4: Break into teams of 2 (A & B) A: Run 800m B: Complete as many KB Swings (53/35) while A is running A: returns and completes as many goblet squats as possible while B runs. B returns...
PSKC CrossFit - CrossFitGet creative and rock a custom if you want! Best costumes get a free swag bag of PSKC goodies!MetconMetcon (Time)Teams of 3: Shit is about to get spooky! One goblin woddin at a time. 10 Rounds: 30 x cal rower 20 x box jump overs 10 x...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)3 Person Teams 3000m row 150 KB Thrusters (53/35) 90 pull ups/jumping pull ups 1 person on rower at all times, until row complete Other 2 working together to complete reps, 1 person always resting. Switch on row whenever necessary to complete all reps...