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PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)30 Min AMRAP With Partner 1 person working at a time Increasing 2 reps each round **Score is Last round completed (Ex: 2,4,6) plus reps*** 2 Wall Balls (20/14) 2 Pull Ups 2 KB Thruster (Each Arm 53/35) 2 Burpees 4 Wall Balls 4 Pull Ups 4 KB...

PSKC CrossFit - Liftmore (Olympic Lifting)Day Two of Our New Squat Cycle!! We will be doing a hatch squat cycle. This program will have us squatting twice a week with both back and front squats each session. There is a handy excel...

PSKC CrossFit - CrossFitGymnasticsMuscle-Up Progression a) 5 rounds (not for time) 3 strict pullups 3 strict ring dips b) Review toenail progression for strict MU. http://youtu.be/AdLJf4si_EMMetconMetcon (AMRAP - Reps)Tabada (:20/:10) a) Row (cals) b) Sit-ups c) Box Jumps (24/20) d) Wall Balls (20/14) Mod1: Box Jumps (20/16) ...

PSKC CrossFit - CrossFitWeightliftingSplit Jerk (5X5 @ 60%)AccessorySingle kb row (3X10 ea)MetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsMod1: KBS (44/35), Ring Rows Mod2: KBS (35/16), Ring Rows...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)Max Reps in 1 Minute Move through 1 station directly to the next, no rest until 4 stations completed :90 Second rest between rounds Score is total number of reps from lowest round 5 Rounds 1-Row/Ski x Cal. 2-Push Ups 3-Lunges (Each leg counts as 1...

PSKC CrossFit - Liftmore (Olympic Lifting)Day One of Our New Squat Cycle!! We will be doing a hatch squat cycle. This program will have us squatting twice a week with both back and front squats each session. There is a handy excel...

PSKC CrossFit - CrossFitWeightliftingPower Clean and Hang Squat CleanWork up to a heavy 1 rep of the complexMetconMetcon (AMRAP - Reps)AMRAP 121 Thruster (95/65) 1 Burpee 2 Thruster 2 Burpee etc. Mod1: Thruster (75/45) Mod2: Thruster (45/35)...

PSKC CrossFit - CrossFitWeightliftingDeadlift (5X5 @ 60%)AccessoryRomanian Deadlifts 3X8MetconMetcon (AMRAP - Rounds and Reps)AMRAP 10 5 TTB 10 Pushups 15 Squats Mod1: 5 Knees to elbows 10 Pushups 15 Squats Mod2: 5 Toes to Kb 10 Inclined Pushups 15 Squats...

PSKC CrossFit - CrossFitWhitten (Time)5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24'' 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click hereWe will partner up, split reps as...

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