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PSKC CrossFit - CrossFitWeightliftingStrict Press (4 x 4 @ 70%)SKILLPull-ups (4 x Max Reps)Switch grip style each setMetconMetcon (Time)4 RFT 30 DU's 15 T2B 10 Push UpsMod 1: 90 Singles 15 K2E 10 Elevated Push Ups Mod 2: 60 Single 15 Sit Ups 10 Elevated Push Ups...

PSKC CrossFit - CrossFitWeightliftingPaused Front Squat (5 x 3 - Increasing weight each round)Athlete can choose FRONT or BACK Pause SquatSKILLWeighted Step-ups (3 x 8 (Each Leg))KB or BarbellMetconMetcon (AMRAP - Rounds and Reps)10 Min AMRAP 1 Burpee, 1 Front Squat (95/65) 2 Burpee, 2 Front Squat 3...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)Partner Work for Labor Day 20 Min AMRAP 5 x KB Push Press (each arm) (53/35) 10 x Russian KB Swing (53/35) 10 x Box Jumps (24/20) One partner completes reps, while other partner holds plank position. Switch positions & p2 completes reps...

PSKC CrossFit - CrossFitMetconMetcon (Time)8 Rounds 20 x American KB Swing (53/35) 20 x Burpees 20 x Wall Balls (20/14) 400m Run after even rounds (2,4,6,8) One partner working at a time, split reps.Mod 1: (44/26) Burpees (14/10) 400m after even rounds Mod 2: (35/18) Burpees Air Squats 200m after even rounds...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Lucky 7's Partner Work 7 Rounds 7 Wall Balls 7 Cal Ski 7 Lunges (Each Leg) 7 Shoulder Taps (Each Arm) 7 Air Squats 7 Sit Ups 7 MedBall Chest Passes (Aprox 10' apart) Each Partner does all reps. Can work/rest as needed, can't move on to next exercise until each partner...

PSKC CrossFit - CrossFitMetcon (Time)Partner Up - split reps as needed For Time: - 50 Power Snatch (75/55) - 50 Bar Over Burpees - 75 Thrusters (75/55) - 50 Bar Over Burpees - 50 Power Snatch (75/55)MOD1: (65/45) MOD2: (45/35), Regular Burpees...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Snatch with a Pause at Top of Knee (Work up to a heavy in at least 5 sets)Pause for three(3) seconds at the top of the knee and then finish the lift.More Weightlifting2: Back Squat (See below)1X8@65%, 1X8@70%, 1X6@80% 1X6@85% (yes, these are...

PSKC CrossFit - CrossFitAccessorySpend some extra time working on mobility and/or skillMetcon101.6 (AMRAP - Rounds and Reps)10 Minute AMRAP 200m Row 10 Wall Ball (14/10) 15 KB Swings (35/18)RX - WB (20/14), KB (53/35) MOD - WB (14/10), KB 935/18)...

PSKC CrossFit - UNLOADEDMetconMetcon (3 Rounds for reps)7 min AMRAP 10 Slamball 10 Push Ups 2 min rest 7 min AMRAP 15 Air Squats 200m Run 2 min rest 7 min AMRAP 10 Box Jumps 10 KB Deadlift (53/35)...

PSKC CrossFit - CrossFitGymnastics20 min to work on MU progressions Toenail Progression:  https://www.youtube.com/watch?v=AdLJf4si_EM Kipping swing on rings:  https://www.youtube.com/watch?v=uFC2byGEEYgMetconMetcon (Time)10 Rds For Time 3 Dead Lift (275/185) 1 MUMOD1: DL (225/155), 3 pullups + 3 ring dips MOD2: DL (185/125), 3 ring rows + 3 dips on bench...

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