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28 Jul

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PSKC CrossFit - CrossFitSKILLPower Clean (5X3 increasing weight)MetconMetcon (Time)Partner Up 30 Rounds for Time 5 wall ball shots (20/14) 3 HSPU 1 Power Clean (185/135)Partner #1 completes a full round before partner #2 starts...

27 Jul

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PSKC CrossFit - CrossFitWeightliftingSumo Deadlift (5X5 @ 60%)AccessoryFront Squat 3X5 increasing weightMetconMetcon (AMRAP - Reps)With a 15 min running clock - Every 3 min perform 1) Row/Run - 200m 2) AMRAP Thrusters (135/95)Score is total number of thrusters...

24 Jul

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PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 3: As a team you must total the following: 300 x Wall Balls (20/14) 150 x Clean and Jerks (115/85) 1200m total of runsRules of the Game: * Only one person can do wall ball, only one person can do c&J at a time....

23 Jul

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PSKC CrossFit - CrossFitGymnasticsPerform the Pullups and HSPU as a couplet. Advanced perform weighted pullups and deficit HSPU. Increase the weight and height as the reps decrease. Beginners decrease band tension for pullups and work on the negatives for HSPU.A: Pull-ups (5-4-3-2-1)B: Handstand Push-ups (5-4-3-2-1)MetconMetcon...

22 Jul

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PSKC CrossFit - CrossFitHappy Birthday B-Man! http://www.pskcstrong.com/boston-birthday-workout-722/WeightliftingBench Press (Establish Training Max)MetconBoston (Time)4 rounds 7 x Deadlifts (225/155) 22 x KB snatches (53/35) (11 per arm) 9 Slurpees (slamball Burpees)...

21 Jul

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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upSnatch Balance (4 x 3 Climbing)It's OK to heave todayWeightliftingHang Snatch + OHS (Work up to a heavy set of the complex)On the hang snatch, go from the hi hang if at all possible. Ensure your shoulders are level with...

21 Jul

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PSKC CrossFit - CrossFitWeightliftingPower Snatch (work up to a heavy single)MetconMetcon (Time)6 rounds 3 x Power Snatch (135/95) 2 x Rounds of "Cindy" (5 x pullups 10 x pushups 15 x squats)...

20 Jul

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PSKC CrossFit - UNLOADEDMetcon (No Measure)CIRCUIT (30W/30H/30R) X4 1:30 REST BETWEEN EACH MOVEMENT 1) AIR SQUAT - WALL SIT 2) FLUTTER KICKS - HOLD 3) MTN. CLIMBERS - PLANK 4) DBL KB PUSH PRESS - RACK HOLD...

20 Jul

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PSKC CrossFit - CrossFitNew Cycle starts this week! Lower body lift is Sumo Deadlift and upper body is Bench bro! Also, make plans to join us this Wednesday for the "Boston" workout!WeightliftingSumo Deadlift (Establish training max)Remember - training max is NOT a PR effort. Work...

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