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PSKC CrossFit - CrossFitWeightliftingHang Power Clean + Jerk (20 minutes to establish max for the day. )MetconCrossFit Games Open 13.4 (AMRAP - Rounds and Reps)Complete AMRAP in 7 minutes of: 3 Clean and Jerk 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12...

PSKC CrossFit - CrossFitWeightliftingBack Squat (5 x 3 @ 80% 1RM)Last set is as many reps as possible. Record # into wodify.AccessoryOverhead Squat (3 x 6)Increase weight each setMetconMetcon (Time)3 rounds 25 x wall balls (20/14) 15 x Overhead Swings (53/35) 10 x box jumps (24/20)...

Functional fitness is defined as "exercises that train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports." Break that down and it translates as performing movements in the gym that will...

PSKC CrossFit - CrossFitRowing and Double Under Clinic tonight at 630pm!MetconMetcon (Time)Partner Up! You go/I go, break up reps as necessary. For time: Row 1000m 50 Pull-ups 40 Overhead KB swings (70/53) 30 Overhead squats (115/85) 20 Burpees Run 400m (run as a team) 20 Burpees 30 Overhead squats 40 Overhead KB swings 50 Pull-ups Row 1000m...

PSKC CrossFit - CrossFitGymnasticsPull-ups (5 x 5 )Ring Dips (5 x 5)MetconMetcon (Time)3 rounds for time: 7 target burpees 7 front squats (155/105) 7 slamball...

PSKC CrossFit - CrossFitWeightliftingBench Press (4 x 4 @ 70%)last set is all out. Record that number into wodifyAccessoryBent Over Row (3 x 8 )MetconMetcon (Time)25-20-15-10 -Double Unders -Hang Cleans (135/95)...

PSKC CrossFit - CrossFitWeightliftingComplex of Power Snatch + Hang Squat Snatch (15 minutes to achieve 1RM for the day)Perform a power snatch and then a hang squat snatch without setting the bar down.MetconMetcon (AMRAP - Reps)Circuit of Suck 40w/20r x 4 *1 minute rest in between rounds -alternating...

PSKC CrossFit - CrossFitThe CrossFit Open Registration is live! Go get signed up and participate in the madness. http://www.pskcstrong.com/the-2015-open-is-live/WeightliftingBack Squat (4 x 4 @ 70%)AccessoryDeadlift (3 x 5 (increase weight each set))MetconCrossFit Games Open 14.3 (AMRAP - Reps)8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24"...

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