PSKC CrossFit - CrossFitWeightliftingDeadlift (4 x 4)MetconMetcon (Time)Partner Chipper (reps are total, so divide as necessary) - 60 Wall Balls (20/14) - 50 TTB - 40 Box Jumps (30/24) - 30 Deadlift (135/95) - 20 Thrusters (135/95) - 10 Wall Walks...
PSKC CrossFit - CrossFitWeightliftingPush Press (4 x 4 at 70% - last set is all out)AccessoryClose Grip Bench (3 x 10)MetconMetcon (AMRAP - Reps)Tabata (0:20w/0:10r x 8 at each station) - Shoulder to Overhead (105/75) - Push Ups - V-ups...
PSKC CrossFit - CrossFitWeightliftingComplex of Snatch Balance to OHS (build to a heavy single for the day)Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip. Pop the bar with...
PSKC CrossFit - CrossFitWeightliftingFront Squat (4 x 4 @ 70% - last set is all out)Good Mornings (3 x 8)MetconMetcon (AMRAP - Rounds and Reps)10:00 PARTNER "DT" AMRAP (partner up, tag in and out as needed) - 12 Deadlift (155/105) - 9 Hang Power...
PSKC CrossFit - Liftmore (Olympic Lifting)WeightliftingStrict Press from split position (4 x 4)Perform 1 split jerk to achieve proper split position, and then perform 4 strict presses from that position. Fight to maintain a good upright position and take it easy on the weight...
PSKC CrossFit - CrossFitMetconBradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here...
PSKC CrossFit - CrossFitGymnasticsweighted pullups (5 x 3)MetconMetcon (AMRAP - Rounds and Reps)30 minute AMRAP 400m run 2 x rounds of Cindy (5 pullups, 10 pushups, 15 squats)...
PSKC CrossFit - CrossFitWeightliftingPush Press (5 x 5 at 60%)last set is all out, that is the number you recordAccessorybanded close grip push ups (3 x 10)MetconMetcon (Time)Partner Up - 4 rounds Partner must complete entire round before tagging in partner 15 x cal row 10 x T2B 5...
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PSKC CrossFit - CrossFitNew shirts and tanks are available for pre-order! Go to this link to get yours! https://www.pskcstrong.com/pain-is-not-my-enemy-ts-and-tanks/WeightliftingHang Power Snatch - Overhead Squat (work up to a heavy single for the day)MetconMetcon (Time)4 rounds (record total time with rest included) - 6 OH Squats (135/95) - 9...