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16 Sep

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PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (Max weight on a set of 3 )MetconMetcon (Time)For Time: 10 to 1 reps down and then 2-10 reps back up -American KB Swings (53/35) -Push-ups *10 box jumps after every even round* Don't repeat round of 1...

15 Sep

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For time: 50 sit-ups 50 doubles 500m Erg 40 sit-ups 40 doubles 500m erg 30 sit-ups 30 doubles 500m erg 20 sit-ups 20 doubles 500m erg 10 sit-ups 10 doubles 500m erg...

14 Sep

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PSKC CrossFit - CrossFitView Public WhiteboardWeightlifting5x5 Hang cleans (5x5)5 sets of 5 Hang cleans Work up to a weight that you can still do unbroken with good formMetconMetcon (AMRAP - Rounds and Reps)24 min AMRAP Partner up- Split Reps 30 plate oh lunges 45/25 20 hang cleans 115/75 10 pull-ups 300...

11 Sep

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PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 3 Split row Everyone does 11 reps of each movement 2001 m row/ski 11 HSPU 11 Power cleans 135/95 11 Box jump overs 11 Front Squats 135/95 11 Toes to bar 11 Shoulder to overhead 135/95 11 Bar over Burpees 11 Thrusters 135/95 11 Pull-ups 2001m row/ski...

09 Sep

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PSKC CrossFit - CrossFitView Public WhiteboardWork up to a heavy DBL KB clean x 2 & pressComplex of: 2 Double KB Clean 1 PressMetcon (Time)5 rounds 30 russian swings(53/35) 25 doubles 20 press (10 each side) 25 Doubles 10 cleans (5 each side)Goal is to not set the kettlebell down!...

08 Sep

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PSKC CrossFit - CrossFitView Public WhiteboardPower Snatch ReviewWork on Snatch today for form, not weight.Metcon (AMRAP - Reps)5min 20 wall ball 15 t2b 10 power snatch (95/65) Remaining time = calories on bike --2 min rest-- 5min 20 wall ball 15 t2b 10 power snatch Remaining time = calories on row --2 min rest-- 5 min 20 wall...

07 Sep

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PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 3 100-80-60-40-20 Cals Ski Push ups Run 400m between each set9am only today!! Lets get in and get our sweat on and then go enjoy a day off!!...

04 Sep

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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 4 10 MIN: Max Cal Row + G2OH (135/95) (2 people working at a time. Switch @ 12/10 cals. ) 2Min Rest AMRAP20 P1: Max Burpee Box Jumps P2: Max G2OH (75/55) P3: 100M Run P4: Rest Rotate when runner returns Score: Total RepsRun = 1...

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