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PSKC CrossFit - CrossFitMetconMetcon (Time) Teams of 3! 400 Meter Run Relay (1 runs at a time) 150 Thrusters 95/65 100 Pullups 50 Bar facing burpees 400 Meter Run (Run Together) Mod 2: 150 Thrusters 75/45 100 Jumping pullups 50 Burpees Mod 1: 150 Thrusters 65/35 -The first run should be performed relay style. Athlete 1...

PSKC CrossFit - CrossFitGymnasticsTake time to work on handstand progressions and variations: (Headstand,handstand kick ups, handstand, handstand walk practice etc.) https://m.youtube.com/watch?v=0WCAmeqQnSEMetconMetcon (No Measure)Tabata: 20:10 x8 1. Ball Side Slams against the wall (rotate sides every rep) https://m.youtube.com/watch?v=2BmitGSZKPs 2. Goblet Squats 53/35 3. Slam Balls 4. Row for Cals 5. Mountain Climbers Stay on...

PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)5 Min AMRAP 10 Burpees 10 Pull Ups/Jumping Pull Ups 2 Min Rest 5 Min AMRAP 10 Sit Ups 10 Air Squats 2 Min Rest 5 Min AMRAP 10 Cal Airdyne 10 Walking Lunges (53/35) 2 Min Rest 5 Min AMRAP 10 Cal Row 10 Push Ups...

PSKC CrossFit - CrossFitWeightliftingPush Press (1 RM)Find your training max! https://m.youtube.com/watch?v=4DklYEgBLh0MetconMetcon (AMRAP - Rounds and Reps)Complete the following AMRAP three times with one minute rest between each completion. 3 minute AMRAP 6 push press 135/95 9 Wall balls 20/14 -Rest 1 Minute -Repeat *Keep score using rounds and reps...

PSKC CrossFit - Liftmore (Olympic Lifting)NO LIFTMORE THIS THURSDAY!!! Sorry! I will be travelling to Louisville and cannot make it. - ZakWarm-upSnatch Grip Push Press + OHS + Sotts Presses (Work up to a moderate single of the complex)WeightliftingFull Snatch + 2 OH Squats (Work...

PSKC CrossFit - CrossFitSKILLDouble-UndersJump Rope Practice Work on Variations: Singles/right to left alternating feet/right foot/left foot/side straddles/front straddles/running in place/double unders https://m.youtube.com/watch?v=eIaAJ8K3o_oMetconMetcon (Time)Buy in: 50 double unders 40-30-20-10 Overhead Kettlebell Swings 53/35 Sit ups Cash out: 50 double unders Mod 2: Buy in: 150 singles 40-30-20-10 Overhead Kettlebell Swings 44/26 Sit ups Cash out: 150 singles Mod 1: Overhead Swings...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Tabata 5 Stations 20w/10r x 8 1- Plate Push 2 -Mtn Climbers 3 -Russian KB Swings (53/35) 4 -Slamball (30/20) 5 -Skierg...

PSKC CrossFit - CrossFitWeightliftingSquat Clean (1 RM)Find your training max! https://m.youtube.com/watch?v=DEZx3PmXU4cMetconMetcon (AMRAP - Rounds and Reps)10 Minute Amrap: 5 Squat Cleans 155/105 10 T2B 15 Box Jumps 24/20 Mod 2: 5 Squat Cleans 135/95 10 K2E 15 Step ups Mod 1: 5 Squat Cleans 95/65 10 Toes to Rig 15 Step ups...

Are you a high school athlete looking to get stronger, increase your speed and quickness? Are you wanting to gain an edge on the field for next season? Are you wanting to learn the correct way to squat, deadlift, bench, and clean? Are you wanting to learn from...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Teams of 3 Each team has a 45/25# plate. Plate cannot touch the ground during workout. 20 Burpee penalty (for each) if plate is dropped. For Time: 800m Plate Carry 150 T2B/K2E/Sit Up 150 Box Jumps (24/20) 150 Plate Squats 150 Overhead Swings (53/35) 1 Person working at a...

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