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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Pause Overhead Squat (5 x 2, climbing)Pause at rock bottom for ten (10) seconds each rep.Weightlifting2: 3 Position Snatch (Work up to a heavy single)1 x high-hang 1 x low hang 1 x floorSlightly Faster Weightlifting3: Metcon (Weight)10 Minute EMOM: A)...

PSKC CrossFit - CrossFitPower Snatch (Work up to heavy single. )Metcon (Time)5 Rounds for Time 5 x Power Snatches (115/85) 15 Wall Balls (20/14) Mod 1: 95/65 Mod 2: 75/45 14/10...

PSKC CrossFit - CrossFitNew Cycle Starts Today! Backsquats! Also, you have until Tuesday to get registered for the Open. We will do a final draft Tuesday night to get you on a team in time for Friday! 16.1 is announced Thursday at 8pm!WeightliftingBack Squat (Establish Training...

PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Up (Split Reps as needed): 50-40-30-20-10 Double KB front squats 44/26 Pull-ups Dbl KB push press 44/26 100 double unders between every round Mod 2: Double KB Front Squats 35/18 Jumping pull ups Double KB Push Press 35/18 200 singles Mod 1: Goblet Squats (35/18) Jumping pullups Single KB Push Press (35/18) 200 singles...

PSKC CrossFit - Liftmore (Olympic Lifting)Lots of Jerk work today!Warm-up1: Strict Press from split position (5 x 3)Weightlifting2: 1 x Power Clean + 1 Pause Jerk + 1 Split Jerk (Work up to a heavy single)2 sec pause at the bottom of the dip to...

PSKC CrossFit - CrossFitWarm-up(Grip training on rig) a. Dead Hang (multiple grips/reverse grip/switch grip) b. Alternating Hand Monkey Hang https://m.youtube.com/watch?v=-cbh6y-X3os c. Move left to right on the rig d. Hang for time competitionGymnasticsToes-To-BarMetconMetcon...

PSKC CrossFit - CrossFitWeightliftingSingle KB Thruster (5x3 )5 x 3 each arm climbing setsMetconMetcon (AMRAP - Reps)(Score is the sum of the lowest amount of reps per movement): 4 Rounds 1:00 Max Effort 1 Arm KB Thruster 53/35 (Switch arms at 30 seconds) 1:00 minute rest 1:00 Max Effort...

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