PSKC CrossFit - Liftmore (Olympic Lifting)CLEANS!!Warm-up1: Split Jerk with 2 Second Pause (5 x 2, Climbing)Dip the knees out and maintain a vertical torso. Pause at the "bottom" of the dip for two (2) seconds before exploding all effort into the bar and performing...
PSKC CrossFit - CrossFitChest-To-Bar Pull-ups (Max Set x 3)Pull-ups (Max Set x 3)MetconMetcon (AMRAP - Reps)30w/30h/30r x 4 : Pullups / Deadhang Air squat / Wall Sit Plate Push / Plank Slamball (30/20) / Overhead Hold Mod 2 // Jumping Pullups / Deadhang Air squat / Wall Sit Plate Push / Plank Slamball (20/10)...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Cash In 20 cal Row/Ski/Airdyne 21-15-9 Slamball Box Jump ***5 Burpee EMOM***...
PSKC CrossFit - CrossFitWeightliftingPush Press (1 x 1)Get ready to Push (Press) it to the MAX! We're excited to see your hard work pay off today!MetconDon't Drop the Bells (Time)100 DBL KB Clean & Press (44/26) Mod 2 // 100 DBL KB Clean & Press (35/18) Mod 1...
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: BTN Jerk + 1 Heaving Sn. Balance + 1 OHS (4 x 1)All with a closer grip than your snatch grip.Work up to a heavy set of the complex!2: Snatch from the Blocks (7 x 2, climbing)Set the blocks...
PSKC CrossFit - CrossFitWeightliftingKettlebell Man Makers (5-4-3-2-1 )https://www.youtube.com/watch?v=yMkVSpOKbyMBe sure to watch the video as a refresher or for our newer members, to learn the movements of the KB Man Maker.MetconWall Ball Vortex (Time)25 Burpees 25 Power Cleans (135/95) 25 Burpees *Every Minute on the Minute complete 7 x...
PSKC CrossFit - CrossFitWeightliftingBaby Got Back (squat) You've put in the work, now its time to put it to the test, for today, WE MAX!Back Squat (1 x 1)MetconMetcon (AMRAP - Rounds and Reps)7 Minute AMRAP 10 Deadlift (185/135) 15 Box Jump (24/20) Mod 2 // 10 Deadlift (135/95) 15 Box...
PSKC CrossFit - UNLOADEDEMOM - Every Minute on the MinuteMetcon (No Measure)18 Min EMOM 1st - 10 x Push Up 2nd - 12 x Single KB Thruster (53/35) (6 each arm) 3rd - 14 x Alt Single Arm KB Swing (53/35)...
PSKC CrossFit - CrossFitBenchmark!! Choose version "A" or "B".MetconA: Barbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Mod VersionB: Metcon (Time)*Mod 2* 4 Rounds for time: - 20 jumping pull-ups - 30 push-ups - 40...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Wall ball (20/14) Sit ups Pull Ups/Jumping Pull Ups Burpees KB swings (53/35)...