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02 Aug

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PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)Partner Work 30 Min AMRAP 1 partner completes round, then 2nd partner completes full round 200m Run/Row 10 x Goblet Thruster (53/35) 10 x American Swing (53/35) 5 x Burpee * Score is total number of rounds between both partners!*...

02 Aug

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PSKC CrossFit - CrossFitGymnasticsPull-ups (7-6-5-4-3-2-1)Spend time working the Strict Pull Up & Push Up Weighted/Body Weight/BandedMetconMetcon (Time)Partner Work Split all reps 1 working at a time 800m Run (relay style) **Can be split in 400/400, 200's, or 100's** 50 x Pull Up/ Ring Row 50 x Wall Ball (20/14) 50 x Burpee 50 x...

01 Aug

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PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)15 min to work * Kipping Pull Up * T2B / K2C 25 min AMRAP 400m Run 10 x Burpee to Plate 20 x T2B/K2C/Sit Ups 30 x KB Push Press (total) (53/35) 40 x American KB Swing (53/35) 50 x Mtn Climber (total)...

01 Aug

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PSKC CrossFit - CrossFitSKILLRope Climb (15 Min - Work foot lock & power snatch)MetconMetcon (Time)5 RFT 6 x Power Snatch (135/95) 9 x T2B 1 x Rope ClimbMod 1 5 RFT 6 x Power Snatch (115/75) 9 x T2B/K2C 1 x Rope Climb Mod 2 5 RFT 6 x Power Snatch (65/45) 9 x Sit Ups 3...

31 Jul

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PSKC CrossFit - Men at Work1: 1 x Push Press + 2 Push Jerks + 1 Split JerkWithout setting the bar down perform: 1 x Push Press + 2 Push Jerks + 1 Split JerkWeightliftingSlightly Faster Weightlifting2: Metcon (No Measure)Partner up - 4 Minutes at...

31 Jul

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PSKC CrossFit - UNLOADEDMetcon (No Measure)Work & Hold :30W/:30H x4 1- DU's/Single --- Rock Hold 2- Flutter Kick----Hollow Hold 3-Jumping Lunges---Air Squat Hold 4- Sled Push---Plank...

31 Jul

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PSKC CrossFit - CrossFitWeightliftingComplex of Power Clean - Squat Clean (Work up to Heavy Rep of Complex)Perform 1 x power clean then 1 x squat clean without letting go of barMetconMetcon (AMRAP - Reps)3 Rounds 4 min running clock 2 min rest between 400m run 15 Burpee over bar Remaining...

28 Jul

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PSKC CrossFit - CrossFitMetconTeams of 3 - 40 min running clockA: Metcon (Weight)10 min to establish 1RM Front SquatScore is combined total front squat weightB: Metcon (AMRAP - Rounds and Reps)30 min AMRAP 5 Front Squats (225/135) 30 DUs 200m SprintYou go/ I go style - 1 working...

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