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PSKC CrossFit - CrossFitLong Chipper (Time)2015 Crossfit Games Masters/Teen Event #4 Run 1000 25 power cleans (135/95) 25 box jump overs (24/20) 25 C2B Pull-Ups 50 wall ball shots (20/14) 25 C2B Pull-Ups 25 box jump overs 25 power cleans...

PSKC CrossFit - CrossFitGymnastics*20 min to work on the gymanstics (kipping) swing *If proficient, work on kipping TTB/Pull-upsMetconMetcon (Time)TTB Biathlon Run 400 18 TTB Run 400 15 TTB Run 400 12 TTB *200m Run penalty for coming off the bar...

PSKC CrossFit - CrossFitWeightliftingBench Press (5X5 @ 60%)AccessoryBent-over kb rows 3X10 each armE2MOMMetcon (AMRAP - Rounds)Every 2 min on the min for 20 min (10 rounds total) 3 ring dips 5 power snatch (95/65) 7 burpees...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Sotts Press (4 x 4 Climbing)Weightlifting2: Snatch from the Blocks (6 x 3 Climbing)Set the blocks up so that the bar is just below the top of the knee. Reps do NOT have to be touch-and-go. I...

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...

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...

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....

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...

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)...

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