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PSKC CrossFit - CrossFitWeightliftingFront Squat (6 x 1 @ 90% (no all out set))AccessoryDeficit Deadlift (3 x 5 at 75% of deadlift max)Stand on top of a 45lb bumper and perform deadlift.MetconMetcon (Time)21-15-9 Deadlifts (225/155) Wall Ball (20/14)...

PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Reps)Partner Up: 1) 6:00 EMOM Minute 1: Partner 1: 5 x deadlift (275/185) Partner 2: 10 x box jump over (24/20) Minute 2: Partners Switch If both athletes complete their movements within the minute. They will receive the points for the minute. Score will be the...

PSKC CrossFit - CrossFitGymnasticsChest-To-Bar Pull-ups (Establish max set of unbroken C2B pullups)Metcon (No Measure)Triple Triplets: :20/:20/:20 x 3 1) KB Snatch Left KB Snatch Right Slamball 2) Pushups Mountain Climbers Plank 3) Goblet Squat Reverse Rack Lunge Left Reverse Rack Lunge RighPerform 20 seconds of each exercise for 3 rounds without any breaks. Rest 90 seconds in between...

Do you remember your first time? Barbells dropping,  bodies flying, sweat pouring. Straight up chaos. You didn't even know what the hell the movements you were doing were called. It was intimidating.  There were people who looked like superheros.  Just one day you thought.  One day...

PSKC CrossFit - CrossFitWeightliftingPush Jerk (5x3 at 80% last set all out)AccessoryWeighted Pull-ups (3 x 5 )MetconMetcon (AMRAP - Reps)4 rounds of: :40w/:20r 1) Double KB Push Press (44/26) 2) Burpees 3) Airdyne/Skierg (Calories) *Stay at the same exercise for all 4 rounds before switching **No rest in between...

PSKC CrossFit - CrossFitWeightliftingPower Clean (Work up to a heavy double)MetconCrossFit Games Open 11.5 (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#...

PSKC CrossFit - CrossFitWeightliftingFront Squat (5x3 at 80% last set all out)AccessoryStiff Legged Deadlifts (3 x 8 @ around 65% of 1RM Deadlift)MetconMetcon (Time)10 minute cap: 3 rounds 50 x double unders (100 singles) 30 x situps 10 x Thruster (115/85) *if you reach the time cap, your...

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