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PSKC CrossFit - UNLOADEDSKILLPull-ups (Work on Pull-up Progressions)MetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats...

PSKC CrossFit - CrossFitWeightliftingDeadlift (4 x 4 @ 70% **Last set is all out)AccessoryWeighted Step-ups (3 x 8 (each leg) Double KB Front Rack Step-ups)MetconMetcon (Time)Ascending "Elizabeth" 9-15-21 Squat Cleans (135/95) (95/65) (65/45) Ring Dips...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)20 MIN AMRAP -2 RNDS- 50 ft DBL KB Alt Front Rack Lunges (53/35); (35/26) 16 T2B (K2E); (Sit Ups) 8 DBL KB Cleans (53/35); (35/26) -2 RNDS- 50 ft DBL KB Alt Front Rack Lunges (53/35); (35/26) 16 Pull Ups (Jumping);...

PSKC CrossFit - CrossFitMetcon17.2 : Metcon (AMRAP - Rounds and Reps)17.2 KettleBells Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted KB walking lunge 16 toes-to-bars* 8 power cleans KN Then, 2 rounds of: 50-ft. weighted KB walking lunge 16 bar muscle-ups* 8...

PSKC CrossFit - UNLOADEDEMOM - Every Minute on the Minute1: Metcon (Weight)10 Minute Alternating EMOM of: A) 7 x Double KB Shoulder Press + 7 Air Squats B) 7 x Push Ups +...

PSKC CrossFit - CrossFitEMOM - Every Minute on the Minute1: Metcon (Weight)10 Minute Alternating EMOM of: A) 7 x Double KB Shoulder Press + 7 Air Squats B) 7 x Push Ups +...

PSKC CrossFit - UNLOADEDWarm-upWarm-up (No Measure)Teams of 3 Race to 1200m RowMetconMetcon (5 Rounds for reps)TABATA 20w/10r x 8 (Stay at the same station) -Situps -Air Squats -Pushups -Jumping Lunges -Plate Push **Record total number of reps at each station...

PSKC CrossFit - CrossFitWeightlifting1: Bench Press (5 x 5 @ 60%)Last set is all out!Accessory2: Ring Dips (3 x 12)Add weight of use band for assistance as neededSpeed3: Metcon (Time)4 Rounds: - 30 x Mountain climbers (each leg is...

PSKC CrossFit - UNLOADEDSKILLDouble KB Clean and Press (5-4-3-2-1)Start with a lighter weight, working up to a heavy singleMetconMetcon (AMRAP - Rounds and Reps)12 Minute AMRAP 15 Double KB Cleans (53/35 | 44/26 | 35/18) 25 Double Unders / 75 Singles 15 Double...

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