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PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Power Snatchspend 10-15 minutes reviewing the hang power snatchMetconMetcon (Time)Partner up: 10 Rounds for Time / Split Reps however 14 Burpee over Bar 12 T2B (K2E) (T2R) 10 Hang Snatches (95/65) (75/55) (barbell)...

PSKC CrossFit - TEAM SERIESView Public WhiteboardWeightliftingDouble Thruster Team Series Total (1x2)Each teammate work up to a heavy double thrusterMetconMetcon (AMRAP - Reps)EVENT 2: Row Bar Relay 10 Minutes! 1st 5 Minutes: A and B: 5 Thrusters + 5 Box Jumps (relay back and forth) C and D: Rack...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 3 For Time 100/80 Cal Bike/Row 6 Bar Muscle Ups (Pull ups, Ring Rows) 100 Deadlifts (185/135)(135/95) 6 Bar Muscle Ups 100 Hand Stand Push Ups (dbl Kb strict press, (53/35)) 6 Bar Muscle Ups 100 American Swings (53/35)(44/26) 6 Bar Muscle Ups 100/80 Cal Row/bike 2-BMU= 6...

PSKC CrossFit - CrossFitCoaches Corner Lets talk about nutrition real quick!! When I say nutrition,  I don't mean a quick 30 day diet.  I mean a lifestyle.  A sustainable way to live happily, and healthy. Nutrition can be the game changer from chronically ill, to health prosperity!! Almost all...

PSKC CrossFit - CrossFitView Public WhiteboardBench Press (10-7-5-3-1)Increasing in weightMetcon (AMRAP - Reps)Metcon: AMRAP20 / Partner up! Partner 1: 10/7 Cal Row 5 Burpee over rower (burpees) 3 Dball over shoulder (plate ground to overhead) **Partner 2 chips away at 200 bench press (135/75) (115/65) (95/barbell) Switch on partner 1, once 200...

PSKC CrossFit - CrossFit"Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that." - MLK Jr To celebrate Martin Luther King today, do something for another to show love - to be that light in a dark...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 4: Split Reps However 500 Wallballs 500 Burpees 20,000 meter bike *2 people working at a time. 1 working on the bike and 1 working on the movements. Must finish wallballs before moving to burpees. *Its your job as a team to...

PSKC CrossFit - CrossFitCoach's Corner CrossFit is oftentimes referred to as "moving meditation". It's an opportunity to provide complete focused attention to the task at hand. It's a great way to clear your mind of the daily junk, clutter, and distractions that the day brings and...

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