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PSKC CrossFit - CrossFitNew Classes start today! Check the link for details: http://www.pskcstrong.com/new-classes-starting-monday/WeightliftingSumo Deadlift (5x3 @ 80% (Last set is all out))AccessoryGood Mornings (3x8)MetconMetcon (Time)21-15-9 Deadlift (185/135) Wall Ball (20/14)...

Starting this Monday we are adding a 6:30am and noon option to the CrossFit schedule. We will also adding a specialty Gymnastics class. Here’s the details: The 6:30am will be offered Mon/Wed/Fri The noon class will be offered 5 days a week - Monday through Friday The Gymnastics Class...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Strict Press from split position (4 x 4)Complete one split jerk and go directly into 4 strict presses from this position. Record heaviest set.EMOM - Every Minute on the Minute2: Jerk Grip Overhead Squat (10 x 1 with...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)FOR TIME: 400 m Run 10 Wall Ball 20 T2B 30 American KB Swing (53/35) 40 Jump Rope 50 Mtn Climbers 400 m Run 50 Mtn Climbers 40 Jump Rope 30 American KB Swing (53/35) 20 T2B 10 Wall Ball 400 m Run...

PSKC CrossFit - CrossFitMetcon (AMRAP - Reps)You Will Have 45 Minutes to complete the Following 3 Metcons. Clock WIll Start at Zero You Will Have 15 Minutes To Complete the First Metcon. If You Finish With Time Remaining Use That Time To Rest. The Second...

PSKC CrossFit - CrossFitSpeed5 x 1 200 Meter Sprints Rest 1:1Metcon (AMRAP - Reps)Tabatha 20w/10r ×8 Double KB Push Press (53/35) Row for Calories Mountain Climbers Battling Ropes Use the Lowest Rep/Cals. Count From Each Station to Use as Your Score....

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Pain Clinic Wednesday (6 min Stations-1:30 rest) Partner Suffering St.1 – P1: Row 200 m /P2: Dead Hang St. 2 – P1: Wall Ball x 8 /P2: Wall Sit St. 3 – P1: 4 x Plate Push /P2: Plank Hold St. 4 – P1: Farmers Carry...

PSKC CrossFit - CrossFitBench Press (4x4 @70%)Proper Bench Technique with Shane Sweatt and Laura Phelps-Sweatt from Crossfit Conjugate https://youtu.be/k3Mvyt4pBQQAccessory3 x Max Effort Pull-UpsMetcon (Time)Teams of 2 Complete 3 Rounds One Working at a Time Buy in 8 Wall Walks 30 x Deadlifts (225/155) 30 x Box Jumps (24/20) Cash Out...

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