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31 Jul Circuit

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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 All the Cleans

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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 “Insert witty WOD name here 4”

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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...

28 Jul UNLOADED – BURPEES IN IT!!!!

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)TEAMS OF 2 (Split reps as needed) 100 – 80 – 60 – 40 – 20 Cal Row Burpees...

27 Jul “Insert witty WOD name here 3”

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PSKC CrossFit - CrossFit...

26 Jul “Insert witty WOD name here 2”

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PSKC CrossFit - CrossFitWeightliftingSnatch (Work up to a heavy single squat snatch)If beginner, can do Power Snatch + OHSMetconMetcon (Time)3 Rds For Time * 250m Row * 12 Squat Snatches (65/45) * 8 HSPUMOD1: (45/35), push-ups MOD2: (PVC), inclined push-ups...

26 Jul UNLOADED – LET ME PUT SOME

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PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds)EMOM 20 Min 1: 5x Push Up 10x Wall Ball Min 2: 10x Air Squats 100 M Run...

25 Jul “Insert witty WOD name here”

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PSKC CrossFit - CrossFitGymnasticsPull-ups (Max set unbroken pull-ups. Then 5 X 70% of max. )Advanced do max set of unbroken strict pull-ups or muscle ups. Then 5 X 70% like above.MetconMetcon (AMRAP - Reps)20 min EMOM Min 1 - Max TTB Min 2 - Max Box Jumps...

25 Jul UNLOADED – WAIT A MINUTE

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)21-15-9 KB Snatch Cal Row Straight into 21-15-9 Burpee Box Jumps Sit ups...

24 Jul men at work

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PSKC CrossFit - Men at WorkPower Clean (1 RM)Squat Clean (1 RM)...

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31 Jul Circuit

31 Jul All the Cleans

28 Jul “Insert witty WOD name here 4”

28 Jul UNLOADED – BURPEES IN IT!!!!

27 Jul “Insert witty WOD name here 3”

26 Jul “Insert witty WOD name here 2”

26 Jul UNLOADED – LET ME PUT SOME

25 Jul “Insert witty WOD name here”

25 Jul UNLOADED – WAIT A MINUTE

24 Jul men at work

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