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PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps):40w/:20r Circuit 5 Rounds Wall Ball (20/14) Box Jump (24/20) DU/Jump Rope Weighted Sit Ups (25/15) 1 min rest...

PSKC CrossFit - CrossFitPower Clean (1 rep max)Going to work up to heavy power clean. Will use 70% of that number for the EMOMEMOM - Every Minute on the Minute10 min. EMOM - 5x Power Cleans @70%Metcon (AMRAP - Rounds and Reps)7 MIN AMRAP 20x Cleans...

PSKC CrossFit - CrossFitMetconMetcon (Time)For Time: Teams of 3 - one working at a time: Only one athlete working at a time. 400m Run Relay 50 reps x 135/95 ground to overhead relay 500m row relay 50 x burpee over bar 500m x SkiErg Relay 50 x Front Squat 135/95...

PSKC CrossFit - CrossFitMetcon (No Measure)Caveman Circuit: Warmup: Technique Review on Tire Flips and Sled Rows. 30 minutes working through the following: 1. 5 x Tire Flips 2. Heavy Farmers Carry (70/53) down and back length of building 3. Bench Press x 5 4. Sled Rows - Down & Back TurfThis is...

PSKC CrossFit - CrossFitKiss your legs goodbye.WeightliftingBack Squat (Choose a weight for an all out set of max reps. )Warmup for 10-15 minutes on lighter weights, then pick a weight and go for broke. Choose from: 135/95 185/125 225/155 275/185 315/205 *Rules of the game, rest cannot exceed 2 seconds at...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean Lift-Off + Clean + Jerk (5 sets @ 75% of max clean and jerk)5 sets of: 3 Clean Lift-Offs + 1 Clean + 1 Jerk - work to a heavy complex for the day *Clean Lift-Off is just the first...

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