PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Strict Press from the Bottom of a Squat (5 x 3)Grip the bar like a strict press and descend into the bottom of the squat. Without coming on your toes, press the weight overhead.Weightlifting2: Clean and Jerk with...
PSKC CrossFit - CrossFitMetcon1: Metcon (Time)To the Levee! Metcon For Time 4 x 450m sprint @ the Levee Rest between each round for the amount of time it took you to sprint each round. *Begin each sprint at the bottom of the concrete path (as we did for Hero workout...
PSKC CrossFit - CrossFitWeightliftingPush Press (1 Rep Max)MetconMetcon (Time)3 rounds: 10 x G2O (155/105) 15 x Box Jumps (24/20)Mod 2 3 RFT 10 x G2O (135/95) 15 x Box Jumps (24/20) Mod 1 3 RFT 10 x G2O (115/75) 15 x Step Ups...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)1-10 10-1 Target Burpees Ski/Row/Airdyne (Ex: 1 burpee, 10 cal- 2 burpee, 9 cal, etc)...
PSKC CrossFit - CrossFitSKILLOverhead Squat (Work up to a set of 5 reps)MetconMetcon (3 Rounds for time)18 Min running clock (3 x 6 min) 21-15-9 Row Cals American KB Swings (53/35) 21-15-9 Wall Ball (20/14) Pull Ups 21-15-9 Hang Clean (95/65) Burpee over Bar ***6 min to complete each round. If completed, rest the remainder...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Heaving Snatch Balance (5 x 2)More Weightlifting2: Deficit Snatch (5 x 3 Singles)Set up roughly a 3" deficit (i.e. stand on a few gray mats) and snatch from this elevated platform. This will elongate the pull, so remain...
PSKC CrossFit - CrossFitWeightliftingSquat Clean (1 Rep Max)MetconMetcon (AMRAP - Rounds and Reps)12 Min AMRAP 1 x Front Squat (185/125) , 1 x Push Up, 1 x T2B 2 x Front Squat, 2 x Push Ups, 2 x T2B 3 x Front Squat, 3 x Push Ups, 3...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Tababata 20w/10r x 8 rounds 1- American KB Swings (53/35) 2- Turf Suicides 3- KB Thruster (53/35) (switch arms each round) 4- Slamball (30/20) 5- Farmer's Carry Lunges (44/26)...
PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 3 - For Time (135/95) 100 cal row - 100 Deadlift 80 cal row - 80 Hang Power Clean 60 cal row - 60 Front Squat 40 cal row - 40 Push Jerk 20 cal row - 20 ThrusterMOD1: (115/75) MOD2: (95/65)...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)PARTNER WORKOUT You Go - I Go Style Run Together 200m Run 21 Wall Balls (20/14) 21 Pull Ups/Ring Rows 400m Run 30 KB Swings (53/35) 30 Push Ups 50 DU's/(150 Singles)(100 Singles) 50 Sit Ups 400m Run 30 Box Jumps 30 Wall Balls (20/14) 200m Run 40 Min time Cap...