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 - 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 - 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...
PSKC CrossFit - CrossFitSpeed5 x 1 200 Meter Sprints Rest 1:1Metcon (AMRAP - Reps)Tabatha 20w/10r ×8 Double KB Push Press (53/35) Row for Calories Mountain Climbers Battling Ropes Use the Lowest Rep/Cals. Count From Each Station to Use as Your Score....
PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Pain Clinic Wednesday (6 min Stations-1:30 rest) Partner Suffering St.1 – P1: Row 200 m /P2: Dead Hang St. 2 – P1: Wall Ball x 8 /P2: Wall Sit St. 3 – P1: 4 x Plate Push /P2: Plank Hold St. 4 – P1: Farmers Carry...
PSKC CrossFit - CrossFitBench Press (4x4 @70%)Proper Bench Technique with Shane Sweatt and Laura Phelps-Sweatt from Crossfit Conjugate https://youtu.be/k3Mvyt4pBQQAccessory3 x Max Effort Pull-UpsMetcon (Time)Teams of 2 Complete 3 Rounds One Working at a Time Buy in 8 Wall Walks 30 x Deadlifts (225/155) 30 x Box Jumps (24/20) Cash Out...
Ever wanted the chance to learn firearms training from Special Operations veterans? We are pumped to announce we've been given the opportunity to bring Survival Tactical Systems (STS) to the Portsmouth area for a 2 day tactical pistol course. STS has long been friends of...
PSKC CrossFit - Liftmore (Olympic Lifting)SNATCHES!!!!Warm-upNon-Heaving Snatch Balance (4 x 3, Climbing)Set the bar on your back in a back squat stance, without heaving dive under into the catch position of the snatch.WeightliftingSnatch with a Pause at Top of Knee (Work up to a heavy...
PSKC CrossFit - CrossFitHang Pwr Clean + Front Squat+Push Press (1x1)10 EMOM ...
PSKC CrossFit - UNLOADEDMetconMetcon (Time)4 Rounds 5 Burpees 10 Wall Ball (20/14) 15 Ring Rows 20 KB Swings (53/35) 25 Sit Ups...