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PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingStrict Press (6x2)*Build up in weightAccessoryRing Dips (6 x max reps)**Perform max dips in between each set of strict press. Modify the ring dips to bench dips or banded ring dips as needed.MetconMetcon (AMRAP - Rounds and Reps)Metcon: AMRAP 21...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)-Partner Up, Split the Reps- 50 Hang Cleans (95/65) 50 Wallball 10 BMU 100 Double Unders 40 Hang Cleans (135/95) 60 Wallball 8 BMU 100 Double Unders 30 Hang Cleans (155/105) 70 Wallball 6 BMU 100 Double Unders 20 Hang Cleans (185/125) 80 Wallball 4 BMU 100 Double Unders 10 Hang Cleans (225/155) 90 Wallball 2 BMU 100 Double...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadliftWork up to 75% of your 1RM + then complete 5 x 5.GymnasticsStrict Pull UpsIn between your deadlifts complete max effort strict pull ups.MetconMetcon (Time)21-15-9 Deadlift (225/155) T2B **400m Run before and after each set. Making it a full mile....

PSKC CrossFit - CrossFitView Public WhiteboardWarm-upReview KB Snatch TechniqueMetconMetcon (Time)-Partner Up, Split the Reps- Cash-In: 50 Cal Bike Then 5 Rounds: 20 Burpees 40 KB Snatches (53/35) 100 Double Unders Cash-Out: 50 Cal Bike...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBear Complex (Work up to a heavy of the complex.)Power Clean Front Squat Push Press Back Squat Second Push PressMetconMetcon (AMRAP - Rounds and Reps)-Partner Up, Split the Reps- AMRAP20 14 Box Jumps 14 S2O (95/65) 14 Back Rack Lunges 200m Run Together...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)TEAM DAY!! 3 Person Teams 30 Min AMRAP 1 Min @ Each Station A: 15/12 x Cal Row B: 1 Round of Cindy (5 x Pull Up/10 x Push Up/15 x Air Squat) C: Max Reps Clean & Jerk (135/95) **All Partners working at the...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)30 MIN AMRAP: 200 meter row 200 meter run 200 meter ski 400 meter bike *each meter is a rep...

PSKC CrossFit - CrossFitView Public WhiteboardStrengthPush Jerk (4 Sets of 4 Reps)MetconMetcon (Time)10 Rounds E2MOM 5 x Power Clean (95/65) 5 x Front Squat 5 x S2O 5 x Back Squat 30 x DU's/Singles **Score is Time it took for your slowest Round**...

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