Based on some discussions we've had with other affiliate owners and members we wanted to pass along how we program at PSKC. Here are some key points and things we value with our programming: 1) Strength is King - if our programming has a "bias" -...
PSKC CrossFit - CrossFitWeightliftingHang Power Clean (1 RM)MetconMetcon (Time)21 15 9 Power Snatches (95/65) Burpee pull ups...
PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Snatch Balance (4 x 2 Climbing)Weightlifting2: Snatch Pull + Full Snatch (Work up to a heavy set.)1 pull + 1 Snatch = 1 rep of the complexFocus on proper weight distribution and timing during the pull. Keep the...
PSKC CrossFit - CrossFitGymnasticsA: Handstand Push-ups (6 x 2)You must alternate between A and BWeightliftingB: Turkish Get Up (6 x 2)MetconMetcon (AMRAP - Reps)40sec/20sec x 4 stay at same station 1) Alternating KB snatches 2) Row 3} V ups 4} Box jumps...
PSKC CrossFit - CrossFitIt is MAX day!! Get your shit together!!!!WeightliftingThruster (1 RM)MetconMetcon (AMRAP - Rounds and Reps)15 min AMRAP 10 x front squats ( 115/75) 10 x box jumps 200m run...
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 - 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)...