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PSKC CrossFit - CrossFitView Public WhiteboardGymnasticsHandstand Push-ups (Go over Progression)MetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 reps of: Body-weight Back Squats (75% or 50% of body weight) Strict handstand push-ups or DKB Strict Pres (35/18) 200 m Row or Run between each set...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (5x5 @ 60%)AccessoryRing Dips (10-8-6-4-2 Between each set)MetconMetcon (Time)10 Rounds 15/12Cal Ski/Row 7 Bench Press (155/95)...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For time 50 Thrusters (95/65) 1200 m Run 75 P ower Cleans (95/65) 800m Run 100 Double unders 30 min Cap...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Partner up! FOR TIME: Cash in: 800 meter run 100 walking lunges 200 wall balls 100 walking lunges Cash out: 800 meter run...

PSKC CrossFit - CrossFitView Public WhiteboardMetconROCK (Distance)AMRAP in 5 minutes 10 Power Cleans (135/95 lb) 12 Burpees 14 Box Jumps (24/20 in) 20 Sit-Ups Max distance Row Rest 1 minute Complete 3 ROUNDS **For the AMRAP portions complete all reps then use the remainder of the 5:00 minutes to row for a max...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingPush Press 1RM (Work up to a heavy single for the day.)5-4-3-2-1 Push press (building up to a heavy single).Accessoryweighted pullups (1-2-3-4-5 )Perform pullups betweens push press sets.MetconMetcon (Time)FOR TIME: 5 ROUNDS 50 Double Unders/Singles 20 KB Snatches (10 each side) 10 Cal Ski Rest...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Partner UP! Split Reps however you want! 25 MIN AMRAP:// 1 Round of: 6 T2B 12 American Swings 18 Air squats into...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)AMRAP30 With a Partner; Split the Reps: 14 Hang Cleans (95/65) 14 Cal Ski 14 Box Jump Overs 14 Cal Bike 14 Front Rack Lunges 14 Cal Row 14 S2O...

PSKC CrossFit - CrossFitView Public WhiteboardGymnasticsPull-Up ProgressionTaking time to review the Pull-up Progression & being efficient. > Banded Pull-up > Kipping Pull-up > Butterfly Pull-up Here is a great video to watch before you come to class today: https://www.youtube.com/watch?v=qZ6NX4yQLCoMetconMetcon (Time)400m Row 21 Thrusters (95/65) 21 Pullups 400m Row 15 Thrusters 15 Pullups 400m Row 9 Thrusters 9 Pullups...

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