PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Snatch Grip Push Press + OHS + Sotts Presses (5 x 1 )Weightlifting2: Snatch Pull + Power Snatch + Full Snatch (5 x 1)All three (3) movements count as one rep of the complexFocus on elongating the pull and...
PSKC CrossFit - CrossFitWeightliftingPush Press (Work up to a heavy double.)MetconMetcon (Time)21 - 15 - 9 Push Press (115/95) >> (95/65) >> (65/45) Pull-Ups Mountain Climbers (Each Leg)...
PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)Alternating Partner Work P1:30sec/P2:30sec x 5 rounds 1- Suicides 2- Plank Shoulder Taps 3- KB Swing American (53/35) 4- Weighted Step Ups 5-Plate Push (up/back =1) 6- Rest **Score is total # of reps for partners each round**...
PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)Partner Up for 100m Heavy Farmers Carry Relay x 8 Each partner does 4 - 100m Carries (One partner starts at the gym, one at the fire hydrant--Each team can decide on a doable weight to carry)MetconMetcon (Time)500 Alternating Lunges with a...
PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean (1RM)More Weightlifting2: Front Squat (E2MOM x 7 Complete 3 Reps)7 Total sets of 3 at 78% of 1RMSlightly Faster Weightlifting3: Metcon (Weight)4 Rounds: - 1 x Length of front parking and lot and back sled drag - 15 Hollow Rocks -...
PSKC CrossFit - CrossFitSKILLAlternate Between the 2 Skill Sets x 3 Rounds:Ring Dips (Max Set)http://therxreview.com/improving-ring-dips/Rope Climb (1 Rep)http://www.tabatatimes.com/trainer-rope-climbs/MetconMetcon (AMRAP - Rounds and Reps)15 Minute AMRAP 15 Hang Power Cleans (115/75) >> (95/65) >> (65/45) 10 Ring Dips >> Band Assisted >> Bench Dips 1 Rope Climb >> From...
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure):30w/:30h/:30r Stay at each station for 5x Skierg/ Overhead Hold (30/20) Walking Lunges (44/26)/Squat Hold Mtn Climbers/Plank Burpee to Plate/Hollow Hold...
PSKC CrossFit - CrossFitMetconMetcon (Time)20-10 Descend by 2 Burpees : 20 Burpees 200m Run 18 Burpees 200m Run 16 Burpees 200m Run…Etc. Once you get to 10, descend by 1 Burpee: 10 Burpees 200m Run 9 Burpees 200m Run 8 Burpees 200m Run…Etc....
PSKC CrossFit - UNLOADEDMetconMetcon (Time)Unloaded- Boston 4 rounds 7 x Deadlifts (70/53) 22 x KB snatches (53/35) (11 per arm) 9 Slurpees (Slamball Burpees)(30/20)...
PSKC CrossFit - CrossFitBoston (Time)4 rounds 7 x Deadlifts (225/155) 22 x KB snatches (53/35) (11 per arm) 9 Slurpees (slamball Burpees)...