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PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP Increasing reps each round 2 x Pull Ups/Ring Rows 2x T2B/K2C 2x Air Squats 4x Pull Ups/Ring Rows 4x T2B/K2C 4x Air Squats 6x...

PSKC CrossFit - CrossFitMetconPower Clean ((5x3))MetconCrossFit Games Open 15.4 (AMRAP - Reps)8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups 9 Cleans, 185#/125# Etc., adding 3 reps...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)For Time 30 Reps of each Box Jump/Step Up Pull Ups/Ring Rows American Swing (53/35) Burpees Wall Ball (20/14) Dbl KB Push Press (44/26) Sit Ups DU/60 Singles Cal Ski/Row...

PSKC CrossFit - UNLOADEDMetconMetcon (5 Rounds for reps)5 Rounds Stay at each station for 1 full minute & switch 1- Farmers Carry (70/53) 2- KB High Pull (53/35) 3- Walking Lunges 4- Burpee Box Jump Overs 5- Rest...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)30 MINUTE AMRAP: ** 2 Members will be working on the AMRAP ** 1 Member will be finding a 1RM POWER CLEAN AMRAP: - 120 Wall Balls (20/14) (14/10) (Air Squats) - 90 KB SNATCHES (53/35) (44/26) (35/18) - 60 ROW for Cals -...

PSKC CrossFit - CrossFitWeightlifting— Review Power Snatch —-Work on Barbell Cycling Barbell Cycling Strategies: http://www.crossfitinvictus.com/blog/barbell-cycling-strategies-power-snatch/Snatch (3 Power Snatches at 50% of 1 RM -10 min EMOM)-If you do not have a MAX work with a light weight -THIS IS NOT FOR WEIGHTMetconMetcon (AMRAP - Rounds and Reps)15 MIN...

PSKC CrossFit - UNLOADEDDBL KB DL (Work Up to a Heavy Double )Double KB DeadliftMetcon (AMRAP - Rounds and Reps)13.2 Unloaded Style 10 MIN AMRAP 5x DBL KB Press (44/26) 10x DBL KB DL (Same weight) 15x Box Jump (Step Ups are RX) (low box)...

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