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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...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Complex of High Hang Squat Clean + Hang Squat Clean + Full Squat Clean (5 x 1 set of complex)More Weightlifting2: Front Squat (See below. Use 87% of 1RM today)Every 2:00 for 12:00 (7 total sets) reps of...

PSKC CrossFit - CrossFitWeightlifting1: Overhead Squat (6 x 3)*Complete 12 hollow rocks after each set (https://www.youtube.com/watch?v=tMIFnRAgUdo)Metcon2: Metcon (AMRAP - Rounds and Reps)7 Minute Ascending Ladder 3, 6, 9, 12, 15, etc. of:  - OH Squat  - Burpee Rx - 115/75 Mod 2 - 95/65 Mod 1 - 55/35 Record your last Full...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure):30w/:15r Circuit x 5 Rounds 1- Burpee-Wall Ball (20/14) 2- Weighted Walking Lunges (you pick weight) 3- Push Ups 4- Overhead KB Swing (53/35) 5- Weighted Sit Ups (you pick weight)...

PSKC CrossFit - CrossFitWeightlifting1: Power Clean (2 rep Max)Metcon2: Metcon (Time)Partner up, you-go-I-go style.  Each person will complete four (4) rounds (8 rounds for the entire team).  This is a sprint. Rx: 250m Row/Ski 5 Clean and Jerk (155/105) *Mod 2* 250m Row/Ski 5 Clean and Jerk (135/95) *Mod 1* 250m Row/Ski 5 Double...

PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Partner 1 Partner performs entire round as fast as possible, then P2 performs entire round. Continue for 6 Min 6 min AMRAP 6 burpees Farmers Carry Down (70/53) 12 Air Squats Farmers Carry Back (70/53) -2 min rest- 6 min AMRAP 5 Cal Ski 10 Sit Ups 20 Mtn Climber (each...

PSKC CrossFit - CrossFitMetconMetcon (Time)Hero WOD Kalsu - Partner Style https://en.wikipedia.org/wiki/Bob_Kalsu Burpees & Thrusters 100 Thrusters (135/95) 5 Burpee EMOM (Both partners perform 5 Burpees, 1st set when time starts) 100 reps are split as necessaryMod 1 100 Thrusters (105/75) 5 Burpee EMOM (Both partners perform 5 Burpees, 1st set when time...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Sotts Press (5 x 2)Weightlifting2: Snatch (1RM)Slightly Faster Weightlifting3: Metcon (Weight)4 Rounds (not for time): A) Farmers Carry down & back on turf B) 12 Hip Extensions C) 60 Second Plank...

PSKC CrossFit - CrossFitGymnasticsHollow/Arch Kipping Work (12 Min of Skill Work)12 min skill work - Focus on kipping technique Advanced - Muscle up progression/strict mu https://www.youtube.com/watch?v=IbEUM6KQNzg Intermediate - Butterfly Pull-Ups (Start Video Aprox 2:00) https://www.youtube.com/watch?v=qZ6NX4yQLCo Beginner- Kipping motion on bar https://www.youtube.com/watch?v=RF1-bOHP6DcMetconMetcon (Time)Weighted Tabata (:20w/10r x 8) 1-Power Clean (95/65) 2- Box...

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