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PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)WORK/HOLD/REST :20w/:20h/:20r x 5 1- Plate Push Press (45/35)/Ovhd Hold 2- Jumping Air Squats/Wall Sit (weighted optional) 3- Skierg/Rock Hold 4- Suicides/ Hollow Hold Score is the round with least # of reps during "work" portion, at each station...

PSKC CrossFit - CrossFitWeightliftingSquat Clean (5x5)All sets must be unbroken. There will not be an all out set.AccessoryDeficit Deadlifthttps://www.youtube.com/watch?v=CpWsUsqBtN8MetconMetcon (Time)3 rounds for time 400 m Run 15 x Thrusters ( 115/75) Mod 2 (95/65) Mod 1 (75/45)...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Who can finish?! Partner Workout Split Reps as necessary, 1 working at a time 50 Cal Row 50 Box Jump Overs (24/20) 50 Overhead KB Swings (53/35) 50 Wall Balls (20/14) 50 Partner Med Ball Sit Ups (20/14) 50 Wall Balls (20/14) 50 Overhead KB Swings (53/35) 50 Box Jump Overs...

PSKC CrossFit - CrossFitMetconMetcon (Time) Teams of 3! 400 Meter Run Relay (1 runs at a time) 150 Thrusters 95/65 100 Pullups 50 Bar facing burpees 400 Meter Run (Run Together) Mod 2: 150 Thrusters 75/45 100 Jumping pullups 50 Burpees Mod 1: 150 Thrusters 65/35 -The first run should be performed relay style. Athlete 1...

PSKC CrossFit - CrossFitGymnasticsTake time to work on handstand progressions and variations: (Headstand,handstand kick ups, handstand, handstand walk practice etc.) https://m.youtube.com/watch?v=0WCAmeqQnSEMetconMetcon (No Measure)Tabata: 20:10 x8 1. Ball Side Slams against the wall (rotate sides every rep) https://m.youtube.com/watch?v=2BmitGSZKPs 2. Goblet Squats 53/35 3. Slam Balls 4. Row for Cals 5. Mountain Climbers Stay on...

PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)5 Min AMRAP 10 Burpees 10 Pull Ups/Jumping Pull Ups 2 Min Rest 5 Min AMRAP 10 Sit Ups 10 Air Squats 2 Min Rest 5 Min AMRAP 10 Cal Airdyne 10 Walking Lunges (53/35) 2 Min Rest 5 Min AMRAP 10 Cal Row 10 Push Ups...

PSKC CrossFit - CrossFitWeightliftingPush Press (1 RM)Find your training max! https://m.youtube.com/watch?v=4DklYEgBLh0MetconMetcon (AMRAP - Rounds and Reps)Complete the following AMRAP three times with one minute rest between each completion. 3 minute AMRAP 6 push press 135/95 9 Wall balls 20/14 -Rest 1 Minute -Repeat *Keep score using rounds and reps...

PSKC CrossFit - Liftmore (Olympic Lifting)NO LIFTMORE THIS THURSDAY!!! Sorry! I will be travelling to Louisville and cannot make it. - ZakWarm-upSnatch Grip Push Press + OHS + Sotts Presses (Work up to a moderate single of the complex)WeightliftingFull Snatch + 2 OH Squats (Work...

PSKC CrossFit - CrossFitSKILLDouble-UndersJump Rope Practice Work on Variations: Singles/right to left alternating feet/right foot/left foot/side straddles/front straddles/running in place/double unders https://m.youtube.com/watch?v=eIaAJ8K3o_oMetconMetcon (Time)Buy in: 50 double unders 40-30-20-10 Overhead Kettlebell Swings 53/35 Sit ups Cash out: 50 double unders Mod 2: Buy in: 150 singles 40-30-20-10 Overhead Kettlebell Swings 44/26 Sit ups Cash out: 150 singles Mod 1: Overhead Swings...

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