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PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Strict Press (5, 4, 3, 3, 1, 1, 1)Use an axle bar and increase weight each set.Slightly Faster Weightlifting2: Metcon (Weight)30 Min Rotation of the following movements (record highest Deadlift set) : 1) Farmers carry (handles) length of turf and...

PSKC CrossFit - CrossFitWeightliftingKB Complex (1 x 1)Work up to a heavy set of the following: 1 Russian Swing + 2 American Swings + 3 Goblet SquatsMetconMetcon (Time)5 RFT Run 200m (First run is with kettlebell) 15 Overhead Swings at Fire Hydrant 70/53 Return to gym, Complete 15 Box Jumps (20/24) **Final...

PSKC CrossFit - CrossFitMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)200m run 20 Burpees 200m run 18 Burpees 200m run 16 Burpees 200m run 14 Burpees 200m run 12 Burpees 200m run 10 Burpees 200m run 9 Burpees 200m run 8 Burpees 200m run 7 Burpees 200m run 6 Burpees 200m run 5 Burpees 200m run 4 Burpees 200m run 3 Burpees 200m run 2 Burpees 200m run 1 Burpee 200m run...

PSKC CrossFit - CrossFitMetconOnly: Metcon (Time)5 Rounds: - 20 Cal AD/Row/Ski (alternate between these so hit at least one round of each) - 30 Push Ups - 40 Sit ups - 50 Squats *Rest 3 minutes between each roundScore is entire time including the mandatory rest periods....

Summertime is around the corner and we are offering a way for the moms and kiddos to get a great workout at the same time! Starting June 1st, PSKC Kids class will be at the same time as our popular Unloaded Class! Throughout the summer on Monday/Wednesday/Fridays...

PSKC CrossFit - CrossFitSKILL1a: Ring Dips (5 x 6)Add weight if desired, or band through the rings if needed. Alternate between 1a and 1b for 5 total rounds.1b: DL + HPC + Jerk Complex (5 x 1)5 Deadlift + 3 Hang Clean + 1...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)20 min AMRAP w/Partner 200m Run 8 Jump Squats 8 Box Jumps 8 Mtn Climbers (each leg) *Partner 1 must complete all 8 reps of 1 exercise, before Partner 2 begins. While one Partner works, second partner holds plank*...

PSKC CrossFit - CrossFitSKILL1: Overhead Squat (5 x 3)Metcon2: Metcon (Time)Partner Up (split the reps between partners, so numbers below are TOTAL reps) 2 RFT: - 60 Partner alternating squat (partner 1 squats while partner two sits in the bottom position then switch.) - 30 Cal Ski (only...

PSKC CrossFit - CrossFitSKILL1a: KB Snatch (Work up to a heavy on each side)Homework - Jeff Martone Technique Review Video --> https://www.youtube.com/watch?v=IsaAx9UIri81b: Rope Climb (Work of foot-lock technique development)Alternate between KB snatches and Rope Climbs, but work on the one you personally need the most...

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