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PSKC CrossFit - Liftmore (Olympic Lifting)1: Behind The Neck Jerk (5 x 1+1)Complete 1 BTN jerk + 1 jerk from the front then return the weight.2: Back Squat (See below:)Week 1 of Wendler 5/3/1 65% x 5 75% x 5 85% x 5+3: Dimel Deadlift (3 x 20)Start...

PSKC CrossFit - CrossFitMetcon (AMRAP - Reps)Partner Up - There will be 5 Stations, each station is 60 seconds of work. You will rest 1 min after all 5 stations (round) is complete. You will perform this for 6 rounds. At each station...

PSKC CrossFit - CrossFitBench Press (5 x 5 @60% - Last set ME)Whats your Bench BRO?Accessory3 x Max Effort Strict Pull/Chin UpMetcon (AMRAP - Reps)4 x 2 minute rounds 1 min. rest between each round. Within two minutes complete 15 reps of deadlift, remaining time get as...

PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)30w/30h/30r ×4 @ each station 1 Min rest after each station 1-Turf Sprints/ KB Rack Hold (53/35)/ Rest 2-Target Burpee/ Dead Hang/ Rest 3-KB Thruster (53/35)/ Wall Sit/ Rest 4-Flutter Kick/ Hollow Hold/ Rest Score is average reps from 4 rounds, at each station. (Ex:...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Snatch Grip Push Press + OHS + Sotts Presses (5 Sets)Perform 1 Push Presses + 2 OHS + 3 Sotts Presses Climb in weight and work up to a "heavy" set.Weightlifting2: Snatch from the Blocks (See below:)Set the blocks so...

PSKC CrossFit - CrossFitPower Clean or Squat Clean (1 rep max)Week 2 of Hunger Wods, 1 rep max of Power Clean or Squat Clean, check out video from Ryan Porter @ CrossFit Chillicothe on movement standards https://youtu.be/gaL4hET7R2UMetcon (Time)4 Rounds 40 x Double Unders 15 x Overhead Swings (53/35) 40...

PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)5 Stations- 1 Min Max Reps 4 Rounds 1-Russian KB Swings (53/35) 2-Jump Rope/DU's 3-Box Jumps/Step Ups 4-KB Push Press (53/35) (switch arms half way) 5-Burpees 6-Rest ***Score is sum of ALL reps at all 5 stations-per round***...

PSKC CrossFit - CrossFitFront Squat (5 x 5 @60%)https://youtu.be/52Q--5toj6oAccessory3 x 12 Double Hanging KB Lunges (6 each leg)Metcon (Time)21-15-9 Front Squats (95/65) Toes 2 BarMOD 2 75/45 K2E MOD 1 45/35 Sit-up or Toes 2 Rig...

  "I wish I had known about this when I was in high school" Unfortunately that's a phrase we hear all too often with the athletes we train who are preparing for the collegiate  level, especially with our female athletes. In high school, the focus on athletic...

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