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PSKC CrossFit - UNLOADEDSKILLKettlebell Complex (5 x 3)KB Complex (Work up to a heavy) Dbl KB Clean, Front Squat & PressMetconMetcon (4 Rounds for reps)30w / 30h / 30r x 4 (Circuit through) • Box Jumps / Hold at the Bottom of the Squat • Dbl KB Push...

PSKC CrossFit - CrossFitWeightliftingBack Squat (4 x 4 @ 70%)**Last set is all outAccessoryWeighted Step-ups (3 x 8 Each leg)MetconMetcon (Time)5 RFT 12 V-Ups 6 Burpee Box Jump Overs (30/24) (24/20) 3 Bar Muscle Ups (6 Chest 2 Bar) (9 Pull-ups)...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)3 Person Teams 800m Cash In Once returned: Emom 3 Burpees for everyone As fast as possible, 1 working at a time, complete: 100 xGoblet Squat (53/35) 75 x Overhead Swing (53/35) 50 x Box Jumps 800m Cash Out...

PSKC CrossFit - CrossFitMetcon1: Metcon (Time)Teams of 3: 400m Weighted Run (45/25) - 125 Pull-Ups 400m Weighted Run (45/25) - 100 Calorie Row 400m Weighted Run (45/25) - 75 Front Squats (155/105) [135/95] {95/65} 400m Weighted Run (45/25) - 50 Push Press (155/105) [135/95] {95/65}1 Person works at a...

PSKC CrossFit - UNLOADEDMetcon (AMRAP - Rounds)"Two Minute Torture" Every two minutes for 20 minutes, you complete the following as fast as you can - 5 burpees - 10 Snatches (5w/5s) (53/35) [35/26] - 15 Mountain Climbers - 20 Swings (53/35) [35/26]...

PSKC CrossFit - CrossFitStrength Circuit1a: Kettlebell Snatch (4 x 2 Each Side)Ascend in weight each round1b: Weighted Sit-ups (4 x 8)Can also scaled up to Toes to Bar or GHD sit ups if desiredMetcon2: Metcon (AMRAP - Rounds)"Two Minute Torture" Every two minutes for 20 minutes,...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)4 x 5 min EMOM 1- 14/12 x Cal Row 2- 15 x Sit ups 3- 8 x Push Press each arm (53/35) 4- 12 x Push Ups Stay at each station 5 min. 1 min rest between rounds! Score is 285/275 if all reps...

PSKC CrossFit - CrossFitWeightlifting1: Split Jerk (5 x 5 @ 60%)Last set is NOT all-outAccessory2: KB Waiter Walk (Length of turf and back (each arm) x 4 )(https://www.youtube.com/watch?v=Th41Un1J6oQ)Metcon3: Metcon (Time)"Face the Wall" For time. 20 Clean and Jerk (135/95) [115/75] {95/55} 5 wall walks 15 Clean and Jerk (135/95)...

PSKC CrossFit - UNLOADEDSKILLDouble-Unders (15 Min Single/Double Practice)Metcon (AMRAP - Rounds and Reps)3 Rounds 5 Min AMRAP 30 x DU's (60 Singles) 15 x Russian KB Swing (53/35) 200m Sprint Rest 2 Min between rounds *Start back up where you left off. Score is total rounds & reps after 3 rounds!*...

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