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PSKC CrossFit - CrossFitMetconNutts (Time)10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30" 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# Plate...

PSKC CrossFit - CrossFitWeightliftingDouble KB Push Press (5-4-3-2-1)MetconMetcon (AMRAP - Rounds)30/30/30 x 4 rounds 1) DKB push presses/hold 2) Flutter kicks/ hold 3) KB swings/ dead hangs 4) Plate pushes/plank...

PSKC CrossFit - CrossFitWeightliftingBench Press (build up to a heavy 1RM)AccessoryPerform 3 x 3 or weighted pullups and ring dips. Scale up to muscle ups if you have them. Scale down to strict or banded pullups/dips as necessary.A: Weighted Pull-ups (3 x 3 - build...

PSKC CrossFit - CrossFitWeightliftingPower Clean - Squat Clean - Jerk (build up a heavy 1RM for the day)1 rep of the complex = power clean to squat clean and ends with a jerkMetconMetcon (Time)21-15-9 Power clean ( 155/ 105) Wall balls...

PSKC CrossFit - CrossFitWeightliftingDeadlift (Work up a heavy 1RM for the day)AccessoryFront Squat (3 x 5 @ 70% 1RM)MetconMetcon (AMRAP - Rounds and Reps)9 min AMRAP 5 x Curtis P (95/65) 10 x burpees...

PSKC CrossFit - CrossFitNo Pain Clinic. Please join us at Christ Community Church at 9:30am. We will be placing Christmas wreaths on the graves of veterans at Greenlawn Cemetery. Don't forget Christmas Competition Celebration starts at 4pm on Saturday!WeightliftingKettlebell SnatchMetconMetcon (AMRAP - Rounds)Every two minutes...

PSKC CrossFit - CrossFitCHRISTMAS PARTY THIS SATURDAY! We will start the team workout/competition at 4pm. Immediately afterwards we will have the Christmas celebration. Everyone bring a side dish and a white elephant gift. Full details on the blog. Sign up sheet will be at the gym!WeightliftingComplex...

PSKC CrossFit - CrossFitCHRISTMAS PARTY THIS SATURDAY! We will start the team workout/competition at 4pm. Immediately afterwards we will have the Christmas celebration. Everyone bring a side dish and a white elephant gift. Full details on the blog. Sign up sheet will be at the gym!WeightliftingShoulder...

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