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PSKC CrossFit - Liftmore (Olympic Lifting)Week 2 of 5/3/1 Squat ProgramWeightlifting1: Clean Pull + Full Clean + Jerk (Work up to a heavy single)Complete one clean pull, reset, full clean & jerkMore Weightlifting2: Front Squat (See below:)3 @ 70% 3 @ 80% 3+ @ 90%Slightly Faster Weightlifting3:...

PSKC CrossFit - CrossFitMetcon (AMRAP - Reps)Tabta :20/:10 x 4 Toes 2 Bar Jumping Lunges (each leg 1 rep) KB Russian Swings (53/35) Mountain Climbers (each leg 1 rep) Goblet Squats (53/35) V-Ups Double Unders KB Snatch (53/35) Switch Hand at :10 Complete as a circuit, all 8 movements equal 1 round. Score is total number...

PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)5 Min AMRAP 400m Run Remaining time for: Max Turf Farmers Carry (53/35) (up/back=1) :90 Second Rest 5 Min AMRAP 400m Run Remaining time for: Max Wall Ball (20/14) :90 sec rest 5 Min AMRAP 400m Run Remaining time for: Max Push Ups :90 sec rest 5 Min AMRAP 400m Run Remaining time for: Max Cal...

PSKC CrossFit - CrossFitStrict Press (4x4@70% Last Set Max Effort)Accessory - Hold On Pause Push Ups x 3 :20 hold at bottom :20 hold mid :20 hold full plank :60 restMetcon (AMRAP - Rounds and Reps)5 Min AMRAP 15 Burpees to 6 inch Target 15 Power Snatches 75/55 2 Min Rest 5 Min AMRAP 15...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Non-Heaving Snatch Balance (5 x 2)Set the bar on your back in a back squat stance, without heaving dive under into the catch position of the snatch.Weightlifting2: Snatch with a Pause at Top of Knee (1RM)Pause for three(3) seconds...

PSKC CrossFit - CrossFitBack Squat (4x4 @70% Last Set Max Effort)Accessory: 3x12 Front Rack Lunges (6x each leg)Metcon (Time)3 RFT:
 15 Dead Lift 225/155
 30 Wall Balls, 20/14
 60 Double UndersMod 2 (185/135) (14/10) 120 singles Mod 1 (155/105) Air Squats 60 singles...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Station 1 Row 200 m Wall Sit Station 2 American KB Swing (53/35) x 10 Overhead Hold Station 3 Burpees x 7 Plank Hold Station 4 Slamball x 10 Flutter Kicks...

PSKC CrossFit - CrossFitCrossFit Games Open 16.2 (AMRAP - Reps)4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 - 15 @ 135# / 85# *Round 2 - 13 @ 185# / 115# *Round 3 - 11 @ 225# / 145# *Round 4 - 9...

PSKC CrossFit - CrossFitMetconCrossFit Games Open 16.2 (AMRAP - Reps)4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 - 15 @ 135# / 85# *Round 2 - 13 @ 185# / 115# *Round 3 - 11 @ 225# / 145# *Round 4 - 9...

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