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PSKC CrossFit - CrossFitIt's a much needed deload week! We'll be staying away from heavy weights and using the time to work on skill development.Warm-upExtended Power Snatch technique review and warmup (with a heavy emphasis on the start position and first pull)WeightliftingEMOM x 8 -...

PSKC CrossFit - CrossFitJoin us for a special tradition. This free and open to all. You can do 1/2 Murph and/or scale down to your level. We will also be collecting money for a charity in Jonathan Etterling's name. http://www.pskcstrong.com/memorial-day-murph-25may15-0900/MetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air...

PSKC CrossFit - Liftmore (Olympic Lifting)WeightliftingClean First Pull + Clean (Work up to a heavy single and focus on weight dis.)Pull to the knee and pause, then reset and cleanFront Squat (2/4 x 6 @ 100%)2 front immediately followed by 4 back at 100% of...

PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 3 One working at a time Row 2K 400m run together SKI 2K 400M run together 150 russian KB swings (53/35) 400m run together 75 cals on Airdyne 400m run together...

PSKC CrossFit - CrossFitWeightliftingPOWER CLEAN AND SPLIT JERK 1RM (work up to a heavy single)MetconMetcon (Time)12-9-6-3 Power Clean (185/125) C2B Pullups...

PSKC CrossFit - CrossFitWeightliftingPush Press (Establish 1RM)MetconMetcon (AMRAP - Rounds and Reps)Partner Up 15 minute AMRAP on the levee *Place KB on top of levee Partner 1 sprints up levee and does: 5 x KB Snatch each arm runs down and tags partner.Each time you sprint up the levee the...

PSKC CrossFit - Liftmore (Olympic Lifting)Non-Heaving Snatch Balance (5 x 2)Set the bar on your back in a back squat stance, without heaving dive under into the catch position of the snatch.Start light and work up to a heavy double. No dip and drive, just...

PSKC CrossFit - CrossFitGymnasticsRope Climb (2-2-2-2-2)advanced do leglessMetconMetcon (No Measure):50w/:25r - :40w/:20r - :20w/:10r x 2 Russian Swings Slamball Box Jump Overs SuicidesCircuit through the movements. 1st Round is 50/25, 2nd round is 40/20, 3rd and 4th are 20/10 back to back with no rest in between. *Rest 90 seconds...

PSKC CrossFit - CrossFitIt's test week! We will be lifting heavy testing our front squat on Monday and push press on Wednesday. Also don't forget to make plans to attend next week's Memorial Day Murph! http://www.pskcstrong.com/memorial-day-murph-25may15-0900/WeightliftingFront Squat (Establish 1RM)MetconMetcon (Time)21 - 15 - 9 Deadlift 225/155 Wall Ball T2B...

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