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28 Feb

Posted at 01:00h in WOD by
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PSKC CrossFit - CrossFitWeightlifting1: Overhead Squat (5 x 3)Metcon2: Metcon (Time)4 Rounds for time of: - 10 Double KB Clean and Jerk (53/35) [35/26] {26/18} - 10 Double KB Lunges (5 x each leg) - Run 400m or Row...

27 Feb

Posted at 01:00h in WOD by
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PSKC CrossFit - UNLOADEDSKILLWork on Pull-up ProgressionsMetcon (Time)2 rounds: 500m Row or 400m Run 21 Russian Swings (53/35 | 44/26 | 35/18) 12 Pull-ups / Ring Rows **Rest 5 Minutes** Repeat...

27 Feb

Posted at 01:00h in WOD by
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PSKC CrossFit - CrossFitWeightlifting1: Deadlift (5 x 5 @ 60%)Last set is all out!Accessory2: Bulgarian Split Squat (3 x 6 Each Leg)Example - https://www.youtube.com/watch?v=2C-uNgKwPLEMetcon3: Metcon (Time)5 Rounds for time of: - 10 Front Squats (155/105) [135/95] {65/45} - 10 Pull Ups (jumping if needed)...

24 Feb

Posted at 11:00h in WOD by
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PSKC CrossFit - CrossFitMetcon17.1 : 17.1 PSKC KettleBell (Time)WORKOUT 17.1 For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs Time cap: 20 minutesCrossFit Games Open 17.1 (Time)For time: 10 snatches 15 burpee...

23 Feb

Posted at 01:00h in WOD by
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PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Circuit Style :30w/:30h/:30r x 4 1- Air Squat/Wall Sit 2- Lunges/Hollow Hold 3- Pull Up/Dead Hang 4- American Swing (53/35) /Plank *Don't stay at same station, cycle through *1 Min rest between each round...

23 Feb

Posted at 01:00h in WOD by
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PSKC CrossFit - CrossFitMetconMetcon (No Measure)Circuit Style :30w/:30h/:30r x 4 1- Air Squat/Wall Sit 2- Lunges/Hollow Hold 3- Pull Up/Dead Hang 4- American Swing (53/35) /Plank *Don't stay at same station, cycle through *1 Min rest between each round...

23 Feb

Posted at 01:00h in WOD by
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PSKC CrossFit - Men at WorkBox Squat with Bands (5x3 @80%)Dimel Deadlift (3x15 @40%)Start at the top and lower the bar to just below the knee while shifting weight back to the heels. Explode back up powerfully and repeat....

22 Feb

Posted at 01:00h in WOD by
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PSKC CrossFit - CrossFitWeightliftingBench Press (Find Bench Press Training Max)MetconMetcon (Time)4 RFT 10 x Hang Clean (95/65) 10 x Push Press 10 x Push Up...

21 Feb

Posted at 01:00h in WOD by
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PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Workout Split reps - 1 Working at a time (30 min time cap) 50 x DB KB Lunge (Hold like Deadlift) (44/26) 40 x KB Snatch (53/35) 30 x Weighted Sit Up (45/25) 100 x DU's/ (200 Singles) 20 ...

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