Today’s Workout

PSKC CrossFit - CrossFitWeightliftingBench Press (5x3 @ 80% (Last set is all out))AccessoryRing Dips (3x8)MetconMetcon (Time)4 RFT 5 Thrusters (105/75) 10 Pull Ups 20 DU's...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Snatch Grip Push Press (5 x 3 Climbing)Weightlifting2: 3 Position Snatch (Work up to a heavy set)1 x high-hang 1 x low hang 1 x floorThe focus today is on keeping the bar close. The first snatch will be from...

PSKC CrossFit - CrossFitSKILLPistols 5-4-3-2-1 (Both Legs) Strict HSPU 5-4-3-2-1MetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 5 Strict HSPU 7 T2B 9 Box Jumps 200 m sprint...

PSKC CrossFit - CrossFitNew Classes start today! Check the link for details: http://www.pskcstrong.com/new-classes-starting-monday/WeightliftingSumo Deadlift (5x3 @ 80% (Last set is all out))AccessoryGood Mornings (3x8)MetconMetcon (Time)21-15-9 Deadlift (185/135) Wall Ball (20/14)...

Starting this Monday we are adding a 6:30am and noon option to the CrossFit schedule. We will also adding a specialty Gymnastics class. Here’s the details: The 6:30am will be offered Mon/Wed/Fri The noon class will be offered 5 days a week - Monday through Friday The Gymnastics Class...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)FOR TIME: 400 m Run 10 Wall Ball 20 T2B 30 American KB Swing (53/35) 40 Jump Rope 50 Mtn Climbers 400 m Run 50 Mtn Climbers 40 Jump Rope 30 American KB Swing (53/35) 20 T2B 10 Wall Ball 400 m Run...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Strict Press from split position (4 x 4)Complete one split jerk and go directly into 4 strict presses from this position. Record heaviest set.EMOM - Every Minute on the Minute2: Jerk Grip Overhead Squat (10 x 1 with...

PSKC CrossFit - CrossFitMetcon (AMRAP - Reps)You Will Have 45 Minutes to complete the Following 3 Metcons. Clock WIll Start at Zero You Will Have 15 Minutes To Complete the First Metcon. If You Finish With Time Remaining Use That Time To Rest. The Second...

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