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PSKC CrossFit - CrossFitWeightliftingPower Clean - Push Jerk - Squat Clean - Split (Work up to a heavy single for the day)1 rep of the complex equals a power clean to push jerk, squat clean to split jerk.MetconMetcon (AMRAP - Reps)8 minute AMRAP 3 target burpees 3...

PSKC CrossFit - CrossFitWeightliftingA: Deadlift (5x3 at 80% last set all out)Alternate between deadlifts and pullups. Last set is all out, that is the # you record into Wodify.B: Pull-ups (Pull Up Program Week 3 - day 1)MetconMetcon (Time)21-15-9 Thrusters(95/65) Box Jumps (24/20) *do a 400m...

PSKC CrossFit - CrossFitMetcon (AMRAP - Reps)14-minute AMRAP: 7 muscle-ups 50 wall balls 100 double-unders M 20-lb. ball to 10’ F 14-lb. ball to 9’Metcon...

PSKC CrossFit - CrossFitPower Snatch + Squat Snatch1 Rep Max of the ComplexMetcon (AMRAP - Reps)40 W / 20 R x 5 Wall Ball Burpee Box Jump Sit-up Plate Push Rest 1 Minute *Stay at the same station for 5 rounds, Record your lowest number of reps for each station and...

PSKC CrossFit - CrossFitGymnasticsA: Pull-ups (Week 2 - Day 1)Alternate between pullups and Z PressWeightliftingB: Z Press (5 x 5)Sit on the floor, legs extended and perform a military press.MetconMetcon (Time)21 15 9 Thrusters (115/75) Cals row/ skierg...

PSKC CrossFit - CrossFitDeadlift (4 X 4 @ 70%)Weighted Step-ups (3 X 3 Each leg)10 Minute AMRAP (AMRAP - Rounds and Reps)7 Power Cleans (75/115) 7 Burpee Over Bar 7 Wall Ball (14/20)...

PSKC CrossFit - CrossFitCrossFit Games Open 14.2 and 15.2 (AMRAP - Reps)Includes Masters up to 54 years old 0:00 - 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 - 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 - 9:00 2 Rounds of: 14 Overhead...

PSKC CrossFit - CrossFitCrossFit Games Open 15.2 Scaled (AMRAP - Reps)Includes Masters up to 54 years old 0:00 - 3:00 2 Rounds of: 6 Overhead Squats, 65# / 45# 6 Chin-over-Bar Pull-ups 3:00 - 6:00 2 Rounds of: 8 Overhead Squats, 65# / 45# 8 Chin-Over-Bar Pull-ups 6:00 - 9:00 2 Rounds of: 10 Overhead Squats,...

PSKC CrossFit - CrossFitPain Clinic is cancelled today. Join us at the Arnold Classic and watch something amazing! http://www.pskcstrong.com/details-for-the-arnold-weekend/...

PSKC CrossFit - CrossFitClasses are cancelled today and Saturday. Join us at the Arnold Classic and watch something amazing! http://www.pskcstrong.com/details-for-the-arnold-weekend/...

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