PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Jerk Grip Overhead Squat (6 x 6, Climbing)Goal of this movement is to increase shoulder mobility and comfort in the bottom of the squat. Start out light at your jerk grip width, and if that is not possible,...
PSKC CrossFit - CrossFitWeightliftingBack Squat (5 x 3 @ 80% - Last Set All Out)AccessoryDeadlift (3 x 10)MetconMetcon (AMRAP - Rounds and Reps)8 Min AMRAP 3 Deadlift (315/225) 6 Ring Dips 9 Burpee over Bar*Mod 2* 8 Min AMRAP 3 Deadlift (225/155) 6 Ring Jumping Dips 9 Burpee over Bar *Mod 1* 8 Min...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)21-18-15-12-9-6-3 KB Thruster (53/35) (Each Arm) 3-6-9-12-15-18-21 Slam Ball...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)For Time: With a partner 1 person working @ a time Single Unders, Wall Balls, Burpees descending order 60-50-40-30-20 Single unders 30-25-20-15-10 Wall balls 15-12-9-6-3 Burpees...
PSKC CrossFit - CrossFitMetcon (Time)Partner Up One Person Working at a Time Split Reps up as Needed 5 Rounds 50 Wall Balls (20/14) 20 Deadlifts (225/155) **400m Run With Med Ball Done on Rounds 1,3,& 5 MOD 2 5 Rounds 50 Wall Balls (14/10) 20 Deadlifts (185/135) **400m Run With Med Ball...
PSKC CrossFit - CrossFitSpeed1200m Relay Run for Time Teams of 4 Each Member of the Team will Run 400mMetcon (No Measure)30w/30h/30r Circuit x 4 1 Min. Rest After a Complete Circuit SlamBall/Rock Hold/Rest Mtn. Climbers/Plank/Hold Double KB Cleans(53/35)/Rack Hold/Rest Air squat/Wall Sit/Rest MOD 2 SlamBall/OverHead Hold/Rest Mtn. Climbers/Plank/Hold Double KB Cleans(44/26)/Rack Hold/Rest Air squat/Wall Sit/Rest MOD 1 SlamBall/OverHead Hold/Rest Mtn....
PSKC CrossFit - UNLOADEDMetconMetcon (Time)21-15-9 400m Run 21 (total) x KB Push Press (53/35) 21 x KB Goblet Squat (53/35) 400 m Run 15 x KB Push Press (53/35) 15 x KB Goblet Squat (53/35) 400 m Run 9 x KB Push Press (53/35) 9 x Goblet Squat (53/35)...
PSKC CrossFit - CrossFitPush Press (4x4 @70% -last set all out)Pull-ups (3 x Max Effort)Metcon (Calories)15 Min AMCAP Teams of 3 Will Row As Many Calories As Possible. Switch Rowing as Needed....
PSKC CrossFit - CrossFitHang Clean (2 Rep Max)Metcon (Time)Ascending Ladder 1-10 Target Burpees Descending Ladder Hang Cleans 10-1(135/95) Ex. 1 - 10 2 - 9 3 - 8 etc...
PSKC CrossFit - Liftmore (Olympic Lifting)Muy SnatchitasSKILL1: Heaving Snatch Balance (Work up to a Heavy single.)No more than two (2) misses allowed. Perform at least 6 sets.Weightlifting2: 3 Position Snatch (Work up to a heavy set of the complex.)1 x high-hang 1 x low hang 1...