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PSKC CrossFit - UNLOADEDMetconMetcon (Time)40 Overhead Swings (53/35) 30 Slamball (30/20) 20 Cal Row 10 Ring Rows 5 Burpees 10 Ring Rows 20 Cal Row 30 Slamball 40 Overhead Swings (53/35)...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Power Clean - Push Jerk - Squat Clean - Split (Work up to a heavy single.)1 rep of the complex equals a power clean to push jerk, squat clean to split jerk.It's OK to drop between the cleans.More Weightlifting2:...

PSKC CrossFit - CrossFitWarm-upMetcon (Time)Partner Style Warm Up 3 Rounds You Go/I Go 400m Run w/ 1 Min rest between rounds (EX: A runs 400, tags B, B runs 400. Look at time, wait 1 minute. A runs 400...

PSKC CrossFit - CrossFitWeightliftingStrict Press ( 6 x 1 @ 90% - No all out set)AccessoryBent Over Row (3 x 10 (each arm) )https://www.youtube.com/watch?v=e2N0_-FxaPIMetconMetcon (Time)4 RFT 15 Cal Row/Ski 15 Slamball (30/20) 30 Double UndersMod 1 4 RFT 15 Cal Row/Ski 15 Slamball (30/20) 90 Singles Mod 2 4 RFT 10 Cal Row/Ski 15 Slamball (20/10) 60...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner You Go/I Go Cash In - 200 m Run 8 Rounds x 8 Reps x 8 Stations Burpees KB Thruster (53/35) (Total) Russian Swing (53/35) Box Jump Push Ups Sit Ups Cal Ski Jump Rope Cash Out 200m Run...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Non-Heaving Snatch Balance (5 x 2)Set the bar on your back in a back squat stance, without heaving dive under into the catch position of the snatch.Weightlifting2: Snatch with a Pause at Top of Knee (Work up to a...

PSKC CrossFit - CrossFitWeightliftingThruster (Work up to heavy set of 3 rep Thruster)https://www.youtube.com/watch?v=sWdo3dxgROIMetconMetcon (Time)21-15-9 Thruster (95/65) Box JumpsMod 1 21-15-9 Thruster (75/45) Box Jumps Mod 2 21-15-9 Thruster (45/35) Step Ups...

PSKC CrossFit - CrossFitSKILLBack Squat (Back Squat 6 x 1 @ 90% - No all out set)AccessoryWeighted Walking Lunge ( 3 x 8 (each leg) )MetconMetcon (AMRAP - Rounds and Reps)13 min AMRAP 200m Run 5 Hang Cleans (165/115) 3 Front Squats (165/115) 2 Jerks (165/115)Mod 1 13 min AMRAP 200m...

The Showdown at Spartan Stadium proudly brought to you by Rogue American Apparel and Doc Spartan! We've outgrown PSKC and we are now taking the Gauntlet to the historic Portsmouth Spartan Stadium, home of the one of the NFL's original teams - the Portsmouth Spartans. 40...

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