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PSKC CrossFit - CrossFitMetcon (No Measure)Partner suffering, 4 x 6:00 stations with 2:30 rest between each station 1) Goblet Squat x 7 & Wall Sit 2) Double kb clean & press x 5 & Plank 3) Walking Lunges (length of turf and back) & Russian Twist 4) 200m Run...

PSKC CrossFit - CrossFitMetconMetcon (Time)1200m Run (All the way to crazy-like-swayze) 20 burpees 20 OH squats (95/65) 6 Rope Climbs 800m Run 20 burpees 20 power cleans (95/65) 4 Rope Climbs 400m Run 20 burpees 20 push press (95/65) 2 Rope Climbs...

PSKC CrossFit - CrossFitWeightliftingStrict Press - Push Press - Push Jerk (1-3-5 for 3 sets)Perform 1 x Strict Press 3 x Push Press 5 x Push JerkMetconMetcon (No Measure)10 x 100m ALL OUT Sprints (from the gym to the fire hydrant). Rest 30 sec...

PSKC CrossFit - CrossFitWeightliftingAlternate between good morning and KB waiter walks for 4 roundsA: Good Mornings (4 x 10)B: KB Waiter Walk (4 x down and back on turf)MetconMetcon (Time)5 Rounds for Time: 300m Row or Ski 45 Double Unders (90 Singles) 15 OH KB Swing (53/35)...

PSKC CrossFit - Liftmore (Olympic Lifting)Snatch Grip Push Press (5 x 3 Ascending)Snatch from the Blocks (Work up to a heavy single at top of knee)Work up to a heavy single from the top of the kneeSnatch from the BlocksDrop to 85% of your max...

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...

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