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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upNew Component (Time)*RX: 10 min AMRAP: 10 Power Snatch (115/75) 10 Pull-ups 10 Box Jumps (24/20) *Scaled: 10 min AMRAP of… 10 Ground to Overhead (95/65), 10 Ring Rows (shoulder under rings), 10 Step-ups (24/20) *Masters 45+: 10 min AMRAP of… 10 Ground to Overhead...

PSKC CrossFit - CrossFitWeightlifting1: Overhead Squat (6 x 3, Climbing)Metcon2: Metcon (AMRAP - Rounds and Reps)AMRAP 12 10 Strict Pull Ups 60 Double unders 200m Run *Mod 2* AMRAP 12 10 Kipping Pull ups 60 Double unders 200m Run Mod 1 AMRAP 12 10 Jumping Pullups 60 Single unders 200m Run...

PSKC CrossFit - CrossFitWeightlifting1: Back Squat (1RM)Metcon2: Metcon (AMRAP - Rounds and Reps)WOD 7 Min AMRAP 15 Jump Squats 10 Toes to Bar 5 Clean and Jerk (135/95) *Mod 2* 7 Min AMRAP 15 Jump Squats 10 Knees to Elbow 5  Clean and Jerk (95/65) *Mod 1* 7 Min AMRAP 15 Air Squats 10 Sit Ups 5  Double Kb...

PSKC CrossFit - CrossFitCrossFit Games Open 14.5 and 16.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3 Bar Facing...

PSKC CrossFit - Liftmore (Olympic Lifting)Weightlifting1: Power Clean - Push Jerk - Squat Clean - Split (Work up to a heavy single.)1 rep of the complex equals a power clean to push jerk, squat clean to split jerk.It's OK to drop between the cleans.More Weightlifting2:...

PSKC CrossFit - CrossFitWarm-upMetcon (Time)Partner Style Warm Up 3 Rounds You Go/I Go 400m Run w/ 1 Min rest between rounds (EX: A runs 400, tags B, B runs 400. Look at time, wait 1 minute. A runs 400...

PSKC CrossFit - CrossFitWeightliftingStrict Press ( 6 x 1 @ 90% - No all out set)AccessoryBent Over Row (3 x 10 (each arm) )https://www.youtube.com/watch?v=e2N0_-FxaPIMetconMetcon (Time)4 RFT 15 Cal Row/Ski 15 Slamball (30/20) 30 Double UndersMod 1 4 RFT 15 Cal Row/Ski 15 Slamball (30/20) 90 Singles Mod 2 4 RFT 10 Cal Row/Ski 15 Slamball (20/10) 60...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Partner You Go/I Go Cash In - 200 m Run 8 Rounds x 8 Reps x 8 Stations Burpees KB Thruster (53/35) (Total) Russian Swing (53/35) Box Jump Push Ups Sit Ups Cal Ski Jump Rope Cash Out 200m Run...

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