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PSKC CrossFit - UNLOADEDMetconMetcon (Time)For Time CrossFit Open Workout 14.5 21 x Thrusters (44/26) 21 x Burpees 18 x Thrusters (44/26) 18 x Burpees 15 x Thrusters (44/26) 15 x Burpees 12 xThrusters (44/26) 12 x Burpees 9 x Thrusters (44/26) 9 x Burpees 6 x Thrusters (44/26) 6 x Burpees 3 x Thrusters (44/26) 3 x Burpees...

PSKC CrossFit - CrossFitWeightliftingBack Squat (max reps at your bodyweight)Intermediate: 75% BW Beginner: 50% BW Goal is to go ALL OUT, no more than 3 seconds rest at the top. Shoot for minimum of 20 reps.MetconMetcon (Time)Teams of 3: Push Press x 135 (135/95) Backsquat x 135 (135/95) Intermediate:...

PSKC CrossFit - CrossFitMetconMetcon (Time)Team of 4 Relays: 5 rounds for time 1:00 rest at the end of every round -Score is total time to complete Station 1: 5 x burpee box jump Station 2: 100m Skierg Station 3: 5 x deadlift 275/185 Station 4: 150m row*All athletes starts at the same...

PSKC CrossFit - CrossFitVideo demo of the 11.3 https://www.youtube.com/watch?v=UznaLYllaXwWeightliftingSquat Clean and Jerk (Work up to a heavy single for the day. )We are going to spend a good amount of time refining our technique in this movement. After that we build up weight, only move...

PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 4// For time// 1 teammate working on row or ski/ 2 working on workout/ 1 rest 5k Row/Ski 10 Wall walks 150 Front Rack Lunges ( 95/65 75/55 55/35)-total 100 DKB Clean and Press (53/35 44/26 35/18 ) 75...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)3 Person teams! 30 Min Workout A: AMRAP 100 x Wall Balls (20/14) 80 x Box Jump/Step Up 60 x Cal Row/Ski 40 x Plate G2O (35/25) B: 6 Min x Burpees *1 Person begins Burpees. They work to get as many Burpees as they...

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