PSKC CrossFit - CrossFitWarm-up1: Squat Clean (Work up to a Heavy Single)Metcon2: Metcon (Time)5 RFT: Partner up. One works while the other rests. Rx 6 Squat Cleans, 155/105 10 Shoulder to Overhead 155/105 15 Burpees 18 Mountain Climbers (both legs equal one rep) Mod 2 6 Power Cleans, 135/95 10 Shoulder to Overhead...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upPower Clean and Push Jerk (1RM)WeightliftingFront SquatSlightly Faster WeightliftingMetcon (Weight)10 Minute EMOM A) 2 x C&J at 70% of 1 B) 12 x strict toes to rig...
PSKC CrossFit - CrossFitMetconOnly: Metcon (AMRAP - Rounds)Every 1:15 x 30 (alternate between A and B each interval so you'll do 15 of each) Rx A) 15/12 Calorie Row/Ski/Bike B) 1 round of Cindy - 5 pull ups - 10 Hand Release Push Ups - 15 Air Squats Mod...
PSKC CrossFit - CrossFitWeightlifting1: Strict Press (1RM)Metcon2: Metcon (Time)15 Min Time Cap 3 Rounds for time - 30 Calorie Row/Ski - 20 Overhead KB Swing (53/35) - 10 Burpees Mod 2 3 Rounds - 30 Calorie Row/Ski - 20 Russian KB Swing (53/35) - 10 Burpees Mod 1 3 Rounds ...
PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)MAX REPS w/ Partner (:30/:30) 6 Rounds 1-Russian Swing (53/35) 2-MedBall Sit Up Passes (20/14) 3-Sled Push 4-MedBall Side Slams (20/14) 5-Skierg Cals 6-Rest Score is total reps per round for pair...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upNew Component (Time)*RX: 10 min AMRAP: 10 Power Snatch (115/75) 10 Pull-ups 10 Box Jumps (24/20) *Scaled: 10 min AMRAP of… 10 Ground to Overhead (95/65), 10 Ring Rows (shoulder under rings), 10 Step-ups (24/20) *Masters 45+: 10 min AMRAP of… 10 Ground to Overhead...
PSKC CrossFit - CrossFitWeightlifting1: Overhead Squat (6 x 3, Climbing)Metcon2: Metcon (AMRAP - Rounds and Reps)AMRAP 12 10 Strict Pull Ups 60 Double unders 200m Run *Mod 2* AMRAP 12 10 Kipping Pull ups 60 Double unders 200m Run Mod 1 AMRAP 12 10 Jumping Pullups 60 Single unders 200m Run...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)16.5 Unloaded Style 21-18-15-12-9-6-3 KB Thruster (53/35) Burpee over Kettlebell...
PSKC CrossFit - CrossFitWeightlifting1: Back Squat (1RM)Metcon2: Metcon (AMRAP - Rounds and Reps)WOD 7 Min AMRAP 15 Jump Squats 10 Toes to Bar 5 Clean and Jerk (135/95) *Mod 2* 7 Min AMRAP 15 Jump Squats 10 Knees to Elbow 5 Clean and Jerk (95/65) *Mod 1* 7 Min AMRAP 15 Air Squats 10 Sit Ups 5 Double Kb...
PSKC CrossFit - CrossFitCrossFit Games Open 14.5 and 16.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3 Bar Facing...