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17 May

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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Heaving Snatch Balance (5 x 2)More Weightlifting2: Deficit Snatch (5 x 3 Singles)Set up roughly a 3" deficit (i.e. stand on a few gray mats) and snatch from this elevated platform. This will elongate the pull, so remain...

17 May

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PSKC CrossFit - CrossFitSKILLOverhead Squat (Work up to a set of 5 reps)MetconMetcon (3 Rounds for time)18 Min running clock (3 x 6 min) 21-15-9 Row Cals American KB Swings (53/35) 21-15-9 Wall Ball (20/14) Pull Ups 21-15-9 Hang Clean (95/65) Burpee over Bar ***6 min to complete each round. If completed, rest the remainder...

16 May

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PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Tababata 20w/10r x 8 rounds 1- American KB Swings (53/35) 2- Turf Suicides 3- KB Thruster (53/35) (switch arms each round) 4- Slamball (30/20) 5- Farmer's Carry Lunges (44/26)...

16 May

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PSKC CrossFit - CrossFitWeightliftingSquat Clean (1 Rep Max)MetconMetcon (AMRAP - Rounds and Reps)12 Min AMRAP 1 x Front Squat (185/125) , 1 x Push Up, 1 x T2B 2 x Front Squat, 2 x Push Ups, 2 x T2B 3 x Front Squat, 3 x Push Ups, 3...

13 May

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)PARTNER WORKOUT You Go - I Go Style Run Together 200m Run 21 Wall Balls (20/14) 21 Pull Ups/Ring Rows 400m Run 30 KB Swings (53/35) 30 Push Ups 50 DU's/(150 Singles)(100 Singles) 50 Sit Ups 400m Run 30 Box Jumps 30 Wall Balls (20/14) 200m Run 40 Min time Cap...

13 May

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PSKC CrossFit - CrossFitMetconMetcon (Time)Teams of 3 - For Time (135/95) 100 cal row - 100 Deadlift 80 cal row - 80 Hang Power Clean 60 cal row - 60 Front Squat 40 cal row - 40 Push Jerk 20 cal row - 20 ThrusterMOD1: (115/75) MOD2: (95/65)...

12 May

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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Clean Pull + Full Clean + Jerk (Work up to a Heavy)Complete one clean pull, reset, full clean & jerkPause on the toes for ~1-2 sec to demonstrate control after the second pull.More Weightlifting2: Front Squat (4 x 4,...

12 May

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PSKC CrossFit - CrossFitSKILLReview Snatch (Power and Full)Weightlifting1 Power Snatch + 1 Full SnatchWork up to a moderate 1 rep of the snatch complexMetconMetcon (Time)3 Rounds for Time *40 DUs *20 Wall Balls (20/14) 10 Power Snatch (95/65)MOD1: 100 singles, (75/55) MOD2: 100 singles, WB (14/10), Snatch (55/35)...

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