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PSKC CrossFit - CrossFitWeightliftingBench Press (5 x 3 @ 80% - Last set all out)AccessoryPull-ups (3 x Max Rep - Pull Ups)Modifications Weighted Pull Ups Banded Pull UpsMetconMetcon (AMRAP - Rounds)Death by Ground to Overhead w/ 5 T2B EMOM EX: Min 1 - 5 x T2B & 1 x...

PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)Work/Hold/Rest :20w/:20h/:20r x 4 1- Push Ups/Plank 2- Jumping Air Squats/ KB Rack Hold 3- Skierg/Overhead Hold 4- Suicides/ Hollow Hold ***Score is the number of reps in your lowest round***...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Snatch Balance (Work up to a heavy single)It's OK to heave today. Focus on quick footwork, and pause in the catch position to ensure stability before standing up.Weightlifting2: Hang Snatch (Work up to a heavy double)Focus on elongating the...

PSKC CrossFit - CrossFitGymnasticsThe Open is upon us! Since the open is right around the corner, we want to devote time to learn or perfect Hollow, Arch, & Kip.Kipping/Butterfly Pull-ups (15 min skill practice)Use 15 min for Skill development & practice on Kipping Pull Ups...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Pain Clinic P1 - Sled Push/Plate Push // P2- Lying on bench- Bent over row holds (44/26) P1- Airdyne x 10 cal // Wall Sit P1- KB Rope Pulls x 2 (44/26) // Overhead Hold (30/20) P1- Mtn Climber x 15 (each leg) //...

PSKC CrossFit - CrossFitWeightliftingFront Squat (5 x 3 @ 80% - Last set all out)AccessoryDimel Deadlift (3 x 15)Start at the top and lower the bar to just below the knee while shifting weight back to the heels. Explode back up powerfully and repeat.MetconMetcon (Time)4...

PSKC CrossFit - CrossFitMetconNow is your chance to do the week 3 Hunger WOD. If you did not sign up, grab a team of 3 and complete the chipper!Metcon (Time)Hunger WOD #3 Row 5k 100 Wall ball (20/14)Scaled: Row 5k, 50 WB (20/14) Masters 45+: Row 3k, 50 WB...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)50-40-30-20-10 Partner Work One working at a time Wall Ball (20/14) Pull Ups/Jumping Pull Ups Ski/Row/Air Med Ball Sit & Throw (20/14)...

PSKC CrossFit - CrossFitSKILLReview KB Snatch TechniqueKB Snatch (Work to a heavy 1 rep KB snatch)MetconTabada (:20/:10) X 8Metcon (AMRAP - Reps)- Snatch (53/35) - Push-up - Assault Bike (cal) - Double Unders *Rest 1 min between stationsMOD1: snatch (44/26), incline push-ups, single unders MOD2: snatch (35/16), incline push-ups, single...

PSKC CrossFit - CrossFitWeightliftingBench Press (4 X 4 @ 70%)Last set = Max EffortAccessory3X Max Effort - Pull-up static hold *Hold top position (chin over bar) as long as possibleMetconMetcon (Time)4 Rounds for time -10 pull-ups -10 power snatches (95/65) -10 slam ball (30/20)MOD1: Ring rows, snatch (75/55) MOD2: Ring...

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