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PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Clean (1RM)More Weightlifting2: Front Squat (E2MOM x 7 Complete 3 Reps)7 Total sets of 3 at 78% of 1RMSlightly Faster Weightlifting3: Metcon (Weight)4 Rounds: - 1 x Length of front parking and lot and back sled drag - 15 Hollow Rocks -...

PSKC CrossFit - CrossFitSKILLAlternate Between the 2 Skill Sets x 3 Rounds:Ring Dips (Max Set)http://therxreview.com/improving-ring-dips/Rope Climb (1 Rep)http://www.tabatatimes.com/trainer-rope-climbs/MetconMetcon (AMRAP - Rounds and Reps)15 Minute AMRAP 15 Hang Power Cleans (115/75) >> (95/65) >> (65/45) 10 Ring Dips >> Band Assisted >> Bench Dips 1 Rope Climb >> From...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Heaving Snatch Balance (5 x 2)Weightlifting2: Snatch from the Blocks (6 x 2)Slightly Faster Weightlifting3: Metcon (Weight)12 Minute EMOM: A) 10 Good Mornings B) 3 Snatch Grip Deadlift with 3 Sec Pause at the knee on the way up and down. C)...

PSKC CrossFit - CrossFitSKILL1a: Rope Climb (5 X 2)Alternate between 1a and 1b for 5 sets. Record total number of rope climbs completed.1b: Ring Dips (5 X 8)Perform weighted if able.Metcon2: Metcon (Time)4 Rounds for time.  You-go-I-Go with a partner (so 8 total rounds, 4...

PSKC CrossFit - UNLOADEDMetconUNLOADIVERSARY (Time)1 Year Unloadiversary 7-20-15 7 Stations-20 reps each station & 2015 row to finish! For time: 20x Burpees 20x Cal Ski 20x Pull Ups 20x KB Thruster (53/35) - 2 Hands 1 Bell 20x Side to Side Medball Sit Up (20/14) 20x Cal Airdyne 20x Box Jump (24/20) 2015m Row...

PSKC CrossFit - CrossFitWeightlifting1: Thruster (5 X 5)Barbell or double kettlebell. First rep should be from the floor, and increase in weight each set.Metcon2: Metcon (Time)3 Rounds for time.  -   5 Double KB Thrusters  - 50' Double KB Front rack walk (coaches, put cones down approximately...

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