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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Sotts Press (5 x 2)Weightlifting2: Snatch (1RM)Slightly Faster Weightlifting3: Metcon (Weight)4 Rounds (not for time): A) Farmers Carry down & back on turf B) 12 Hip Extensions C) 60 Second Plank...

PSKC CrossFit - CrossFitGymnasticsHollow/Arch Kipping Work (12 Min of Skill Work)12 min skill work - Focus on kipping technique Advanced - Muscle up progression/strict mu https://www.youtube.com/watch?v=IbEUM6KQNzg Intermediate - Butterfly Pull-Ups (Start Video Aprox 2:00) https://www.youtube.com/watch?v=qZ6NX4yQLCo Beginner- Kipping motion on bar https://www.youtube.com/watch?v=RF1-bOHP6DcMetconMetcon (Time)Weighted Tabata (:20w/10r x 8) 1-Power Clean (95/65) 2- Box...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)20 min AMRAP w/Partner Partner Work 20 Min AMRAP 200m Run 10 Sit Ups 10 Goblet Squat (53/35) 10 Push Ups 10 Pull Ups/Ring Rows *Partner 1 must complete all reps of 1 exercise, before Partner 2 begins. While one Partner works, second partner holds...

PSKC CrossFit - CrossFitSKILLFloor Press (5 sets of 3 reps @ 75% of max bench )MetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 400m run 100 mtn climbers (each leg)...

Wanted to give a huge shout out to this guy - Adam! Adam has been with us since January and has made HUGE improvements in the last 6 months or so. He is a TALL dude (6'7"), and some movements aren't so big guy friendly. However,...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: High-Hang Clean (Work up to a heavy set of 3)More Weightlifting2: Front Squat (See below)*Notice changes in percentage from last week. - Use 85% of 1RM for all sets Every 2:00 for 12:00 (7 total sets) reps of - 5/4/3/1/5/4/3Slightly...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)6 rounds Max reps each min. 1- Slamball (30/20) 2- KB Snatch (53/35) 3- Du's 4- Burpee 5- Wall Ball (20/14) 6- Rest Score is the round with lowest # of repsMod 1 1- Slamball (20/10) 2- KB Snatch (44/26) 3- Double/Single/Double 4- Burpee 5- Wall Ball (20/14) 6- Rest Mod 2 1- Slamball (20/10) 2-...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)(:20w/:10r) x 8 Stay at each station x 8 rounds 1:30m Rest between stations 1- Turf/Rig Sprints 2- Medball Ovhd Squat (30/20) 3- Ski/Airdyne 4- Medball Sit Up Slams (20/14) 5- Goblet Walking Lunges (53/35)...

PSKC CrossFit - CrossFitSKILLBear Complex (Work up to a Heavy Set)Power Clean Front Squat Push Press Back Squat Second Push PressMetconMetcon (Time)21-15-9 Lunges (Each Leg) Back Squat (155/115) American KB Swing (53/35)Mod 1 21-15-9 Lunges (Each Leg) Back Squat (135/95) American KB Swing (44/26)) Mod 2 21-15-9 Lunges (Each Leg) Back Squat (105/75) American KB Swing (35/18)...

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