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PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for time)6 min cap each station 21-15-9 Ski Slam ball (30/20) 21-15-9 Row Russian KB Swings (53/35) 21-15-9 Burpees Sit-ups Score will be time of each round when finished. Time starts over each round. If you do not finish, score is 6:00. Track # of reps completed by 6 min,...

PSKC CrossFit - CrossFitMetcon (Time)HERO WOD “Whitten” Five rounds for time of: 22 Kettlebell American Swings ( 72/53) 22 Box jump, (24/20) Run 400 meters 22 Burpees 22 Wall ball shots,(20/14) Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team,...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean from the Blocks (2RM)Set the blocks up to the height for the day and perform a full clean.Slightly Faster Weightlifting2: Metcon (Weight)10 Minute EMOM A) 2 x Full Clean @ 75% B) Strict press x 5...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Tabata 5 Stations 20w/10r x 8 1- Sled Push 2 -Weighted Rope Pulls 3 -Medball Overhead Squat 4 -V Ups/ Sit Ups 5 - KB Push Press (53/35)...

PSKC CrossFit - CrossFitPush Press (5 X 3 @ 80%)http://youtu.be/0mHxH9tTjSkAccessoryAccessory: Partner Up/Weighted 10 max push ups (stack plates on back/partner holds)Metcon (Time)Let’s Get Smoked/For Time 50 x Double Unders 25 x Push Press (135/95) 15 x Toes 2 bar 10x Snatches (135/95) 15 x Toes 2 bar 25 x Push Press...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Muscle Snatch (5 x 2)Mimic the first and second pull as in a normal snatch, but do not re-bend the knees while achieving a full lockout overhead.Weightlifting2: Snatch (10 x 1 @ 80% (EMOM))Full snatch from the floor. ...

PSKC CrossFit - CrossFitKettle Bell ComplexArmor Building KB Complex” - Work up to a heavy set 2 x DBL KB Clean 1 x DBL Push Press 3 x KB Front SquatMetcon (AMRAP - Rounds)2 MIN. Torture Complete the following movements every 2 mins for 20 mins (10 rounds) 5 x...

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