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04 May UNLOADED

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PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Tabata 5 Stations 20w/10r x 8 1- Sled Push 2 -Weighted Rope Pulls 3 -Medball Overhead Squat 4 -V Ups/ Sit Ups 5 - KB Push Press (53/35)...

04 May 05/04/2016

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PSKC CrossFit - CrossFitPush Press (5 X 3 @ 80%)http://youtu.be/0mHxH9tTjSkAccessoryAccessory: Partner Up/Weighted 10 max push ups (stack plates on back/partner holds)Metcon (Time)Let’s Get Smoked/For Time 50 x Double Unders 25 x Push Press (135/95) 15 x Toes 2 bar 10x Snatches (135/95) 15 x Toes 2 bar 25 x Push Press...

03 May “I REFUSE TO DIE AN UNLIVED LIFE”

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I REFUSE TO DIE AN UNLIVED LIFE -Les Brown About 5 years ago I wrote about Memento Mori on the original PSKC blog. It’s the only spreadsheet I keep in my office. It’s 52 blocks wide, 80 rows long. On the upper left is my birth...

03 May Liftmore 5.3.16

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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Muscle Snatch (5 x 2)Mimic the first and second pull as in a normal snatch, but do not re-bend the knees while achieving a full lockout overhead.Weightlifting2: Snatch (10 x 1 @ 80% (EMOM))Full snatch from the floor. ...

03 May 05/03/2016

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PSKC CrossFit - CrossFitKettle Bell ComplexArmor Building KB Complex” - Work up to a heavy set 2 x DBL KB Clean 1 x DBL Push Press 3 x KB Front SquatMetcon (AMRAP - Rounds)2 MIN. Torture Complete the following movements every 2 mins for 20 mins (10 rounds) 5 x...

02 May UNLOADED 5-2-16

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PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)6 min x 4 stations Partner Style Slurpee Wall Balls x 5 Plank Knees to elbows x 10 Rock hold Burpee box jumps x 7 Weighted leg raise holds Row 200 m KB rack hold...

02 May 05/02/2016

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PSKC CrossFit - CrossFitSquat Clean (5x3 @80%)NO ALL OUT SETMetcon (Time)"Bell" 3 rounds for time 21 x deadlifts (185/125) 15 x pull ups 9 x front squats (185/125)AccessoryDimel Deadlifts 3x15@30% of Deadlft Max https://instagram.com/p/0bV8nKHwq7/?taken-by=lauraphelpssweattMod VersionMod 1 (135/95) jumping pull ups Mod 2 (95/65) jumping pull ups...

29 Apr UNLOADED 4-29-16

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner Style @ the Levee 40 x Levee Farmers Carry + Sprint P1 Farmers Carry to top of the levee, set kb down, jog down other side. Turn around & Sprint back up, pick up KB's & walk back down levee. Tag P2...

29 Apr MAUPIN

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PSKC CrossFit - CrossFitJoin us as we honor one of Ohio's own. https://youtu.be/pgREmj3LHi4MetconMaupin (Time)4 Rounds for time of: 800m Run 49 push-ups 49 sit-ups 49 air squatsIn honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004To learn more about Maupin click...

28 Apr Liftmore 4.21.16

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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upClean Pull + Full Clean (5 x 2)Perform a clean pull, reset, then full cleanWeightliftingClean grip deadlift (5 x 3)Slightly Faster WeightliftingMetcon (Weight)EMOM x 10 A) 10 x Dimel Deadlift B) 10 x Reverse Hypers...

Blog

04 May UNLOADED

04 May 05/04/2016

03 May “I REFUSE TO DIE AN UNLIVED LIFE”

03 May Liftmore 5.3.16

03 May 05/03/2016

02 May UNLOADED 5-2-16

02 May 05/02/2016

29 Apr UNLOADED 4-29-16

29 Apr MAUPIN

28 Apr Liftmore 4.21.16

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