Today’s Workout

PSKC CrossFit - CrossFitMetcon (No Measure)1a) Obstacle Course (down and back) 1b) Air Squats 2a) Slamball x 7 2b) Plank (on slamball) 3a) 150m Row 3b) Russian kb swing (53/35) 4a) 7 x Deadlift (225/155) 4b) Handstand Hold (sub OH lockout)...

PSKC CrossFit - CrossFitMetconRiley (Time)For time: Run 1.5 miles 150 Burpees Run 1.5 milesIn honor of Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, died Sept. 28, 2012To learn more about Riley click here1.5 Miles = Starting at the utility pole at the main entrance...

PSKC CrossFit - CrossFitWeightliftingKB Technique (Work on technique for each movement.)Swing / Clean / Clean + Press / SnatchMetconMetcon (Time)5 Rounds for Time 200m Row/Ski 10 Push Press each arm (53/35) 15 Swings (53/35)...

PSKC CrossFit - CrossFitHang Clean (6 X 1 @ 90%)Weighted Pushups (3 X 8)Metcon (AMRAP - Rounds and Reps)10 Minute AMRAP: 5 Power Cleans (95/135) 10 Toes 2 Bar 15 Wallball (14/20)...

PSKC CrossFit - CrossFitRing Dips (5 X 5)Working on the progressions of the Ring Dip. More advanced athletes may add weight.Pistols (5 X 5 Each Leg)Working on the progressions of the Pistol. More advanced athletes may add weight.Metcon (AMRAP - Reps)Tabata Tuesday20w :...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upPressing Snatch Balance (5 x 3 climbing)https://youtu.be/RxjY4CggkVAWeightliftingSnatch from the Blocks + OHS (60/3+3, 65/3+3, 70/2+2, 75/2+2, 80/2+2, 85/2+1, 90)EMOM - Every Minute on the MinuteBack Squat (2 reps EMOM x 10)...

PSKC CrossFit - CrossFitWeightliftingThruster (6 X 1 @ 90%)AccessoryDouble KB Front Rack Lunge (3 x 8 each leg; working up to a heavy weight)MetconCrossFit Games Open 11.6 (AMRAP - Rounds and Reps)Complete AMRAP in 7 minutes of: 3 Thrusters 3 Chest-To-Bar Pull-ups 6 Thrusters 6 Chest-To-Bar Pull-ups 9 Thrusters 9 Chest-To-Bar...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upFront Rack Mobility + Hamstring Activation with Band on RigWeightlifting1a: Clean (3 x 3 Quick Singles at 80%)1b: Clean (3 x 2 Quick Singles at 85%)1c: Clean (3 x 1 @ 90%)1d: Clean (2 Heavy Single Attempts)Does not have to...

UNLOADEDView Public WhiteboardMetconMetcon (Time)3 Rounds 9 Cal Ski 21 S2O (44/26) — 3 Rounds 15 Cal Ski 15 S2O (53/35) — 3 Rounds 21 Cal Ski 9 S2O (70/53) **20 Min Cap** 1 Partner starts on KB, one partner on Ski, when both are done with their reps, switch places. When each partner has completed the couplet 3...

CrossFitView Public WhiteboardMetconMetcon (Time)PARTNER UP/SPLIT REPS: 3 ROUNDS of: 18- Power Snatches (95/65) 18- Burpee Box Jumps 3 ROUNDS of: 30- Power Cleans (95/65)) 30- Wallballs ***400 Meter Farmer’s Carry (53/35) - 1 pair of kettlebells per team 3 ROUNDS of: 30- Power Cleans (95/65) 30- Wallballs 3 ROUNDS of: 18 Power Snatches (95/65) 18 Burpee Box jumps...

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