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PSKC CrossFit - CrossFitWeightliftingAlternate between good morning and KB waiter walks for 4 roundsA: Good Mornings (4 x 10)B: KB Waiter Walk (4 x down and back on turf)MetconMetcon (Time)5 Rounds for Time: 300m Row or Ski 45 Double Unders (90 Singles) 15 OH KB Swing (53/35)...

PSKC CrossFit - Liftmore (Olympic Lifting)Snatch Grip Push Press (5 x 3 Ascending)Snatch from the Blocks (Work up to a heavy single at top of knee)Work up to a heavy single from the top of the kneeSnatch from the BlocksDrop to 85% of your max...

PSKC CrossFit - CrossFitIt's a much needed deload week! We'll be staying away from heavy weights and using the time to work on skill development.Warm-upExtended Power Snatch technique review and warmup (with a heavy emphasis on the start position and first pull)WeightliftingEMOM x 8 -...

PSKC CrossFit - CrossFitJoin us for a special tradition. This free and open to all. You can do 1/2 Murph and/or scale down to your level. We will also be collecting money for a charity in Jonathan Etterling's name. http://www.pskcstrong.com/memorial-day-murph-25may15-0900/MetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air...

PSKC CrossFit - Liftmore (Olympic Lifting)WeightliftingClean First Pull + Clean (Work up to a heavy single and focus on weight dis.)Pull to the knee and pause, then reset and cleanFront Squat (2/4 x 6 @ 100%)2 front immediately followed by 4 back at 100% of...

PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 3 One working at a time Row 2K 400m run together SKI 2K 400M run together 150 russian KB swings (53/35) 400m run together 75 cals on Airdyne 400m run together...

PSKC CrossFit - CrossFitWeightliftingPOWER CLEAN AND SPLIT JERK 1RM (work up to a heavy single)MetconMetcon (Time)12-9-6-3 Power Clean (185/125) C2B Pullups...

PSKC CrossFit - CrossFitWeightliftingPush Press (Establish 1RM)MetconMetcon (AMRAP - Rounds and Reps)Partner Up 15 minute AMRAP on the levee *Place KB on top of levee Partner 1 sprints up levee and does: 5 x KB Snatch each arm runs down and tags partner.Each time you sprint up the levee the...

PSKC CrossFit - Liftmore (Olympic Lifting)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.Start light and work up to a heavy double. No dip and drive, just...

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