PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Sotts Press (4 x 4 Climbing)Weightlifting2: Snatch from the Blocks (Work up to a heavy double)EMOM - Every Minute on the Minute3: Snatch (12 minute EMOM)1 rep every minute for 12 minutes: 3 min @ 75% 3 min @ 80% 3 min...
PSKC CrossFit - CrossFitWeightliftingIt's Max Day; You've put in the work, now let's see some PR's!Sumo Deadlift (1 x 1)MetconDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P....
PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)Max Reps in 1 minute 3 Rounds 1) Wall Ball (20/14) 2) Sit Ups 3) Push Ups 4) Row- Cals 5) Lunges w/ 1 KB Rack Position (53/35) Circuit style rest when switching station call out rep count each station to track 1:30 rest between rounds **Score is avg...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Cash In – 400m Run 25 x Wall Balls 5 x Burpee Box Jumps 50 x Single Jump Ropes 20 x Wall Balls 5 x Burpee Box Jumps 40 x Single Jump Ropes 15 x Wall Balls 5 x Burpee Box Jumps 30 x Single Jump Ropes 10 x Wall Balls 5...
PSKC CrossFit - CrossFitWarm-up1: Clean and JerkWork up to a moderately heavy clean and jerk in 10 minutes to prepare for the workout.Metcon2: Metcon (Time)Split reps as necessary – both partners run together - 800m Run - 100 Bar Facing Burpees (split reps as necessary) ...
PSKC CrossFit - Liftmore (Olympic Lifting)Doing things a little differently today. The main lifting portion of today will be split into 10 minute chunks where we will establish near maximal numbers at various positions. This is intended to help define our weaknesses from...
PSKC CrossFit - CrossFitSKILL1: Power Snatch (Heavy Double)Work up to a heavy set of two (2) reps. You may drop the bar and reset between reps.Metcon2: Metcon (AMRAP - Rounds and Reps)15 Min AMRAP - 5 Power Snatches (115/75) - 10 Toes-to-bar - 15...
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PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Partner Station Suffering 6 min each station/ 1:30 rest 1) P1- Run Length of Building & Back P2- Hold Plate Overhead 2) P1- Heavy KB Swing x 12 P2- Jump Rope 3) P1- Row 150m ...
PSKC CrossFit - CrossFitWeightlifting1: Bench Press (6 x 1 @ 90%)It's heavy today. Ensure you have at least one spotter for each attempt. No bro swells alone...