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PSKC CrossFit - CrossFitGymnasticsPerform the Pullups and HSPU as a couplet. Advanced perform weighted pullups and deficit HSPU. Increase the weight and height as the reps decrease. Beginners decrease band tension for pullups and work on the negatives for HSPU.A: Pull-ups (5-4-3-2-1)B: Handstand Push-ups (5-4-3-2-1)MetconMetcon...

PSKC CrossFit - CrossFitHappy Birthday B-Man! http://www.pskcstrong.com/boston-birthday-workout-722/WeightliftingBench Press (Establish Training Max)MetconBoston (Time)4 rounds 7 x Deadlifts (225/155) 22 x KB snatches (53/35) (11 per arm) 9 Slurpees (slamball Burpees)...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upSnatch Balance (4 x 3 Climbing)It's OK to heave todayWeightliftingHang Snatch + OHS (Work up to a heavy set of the complex)On the hang snatch, go from the hi hang if at all possible. Ensure your shoulders are level with...

PSKC CrossFit - CrossFitWeightliftingPower Snatch (work up to a heavy single)MetconMetcon (Time)6 rounds 3 x Power Snatch (135/95) 2 x Rounds of "Cindy" (5 x pullups 10 x pushups 15 x squats)...

PSKC CrossFit - UNLOADEDMetcon (No Measure)CIRCUIT (30W/30H/30R) X4 1:30 REST BETWEEN EACH MOVEMENT 1) AIR SQUAT - WALL SIT 2) FLUTTER KICKS - HOLD 3) MTN. CLIMBERS - PLANK 4) DBL KB PUSH PRESS - RACK HOLD...

PSKC CrossFit - CrossFitNew Cycle starts this week! Lower body lift is Sumo Deadlift and upper body is Bench bro! Also, make plans to join us this Wednesday for the "Boston" workout!WeightliftingSumo Deadlift (Establish training max)Remember - training max is NOT a PR effort. Work...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upBehind The Neck Jerk (5 x 2 climbing)Weightlifting2 Cleans + 1 Jerk from the Blocks (Work up to a heavy set. )Set up the blocks so that the bar is at the top of the knee. Start with your weight...

PSKC CrossFit - CrossFitMetconMetcon (Time)With a team of 3, complete for time: *split reps as needed 200m sprint 30 HSPU 30 BURPEE pullups 400m run 60 slamball 60 box jumps 800m run 90 calories/row/ski/assault 90 target Burpees...

PSKC CrossFit - CrossFitDouble-Unders (Max Unbroken)https://m.youtube.com/watch?v=Zyvusyli-UU http://library.crossfit.com/free/pdf/CFJ_2014_12_Double_Achauer2.pdf Advanced do Flight Simulator 5 unbroken double unders 10 unbroken double unders 15 unbroken double unders 20 unbroken double unders 25 unbroken double unders 30 unbroken double unders 35 unbroken double unders 40 unbroken double unders 45 unbroken double unders 50 unbroken double unders You must stop between sets. You cannot...

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