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PSKC CrossFit - CrossFitWeightliftingSplit Jerk (5X5 @ 60%)AccessorySingle kb row (3X10 ea)MetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsMod1: KBS (44/35), Ring Rows Mod2: KBS (35/16), Ring Rows...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)Max Reps in 1 Minute Move through 1 station directly to the next, no rest until 4 stations completed :90 Second rest between rounds Score is total number of reps from lowest round 5 Rounds 1-Row/Ski x Cal. 2-Push Ups 3-Lunges (Each leg counts as 1...

PSKC CrossFit - Liftmore (Olympic Lifting)Day One of Our New Squat Cycle!! We will be doing a hatch squat cycle. This program will have us squatting twice a week with both back and front squats each session. There is a handy excel...

PSKC CrossFit - CrossFitWeightliftingPower Clean and Hang Squat CleanWork up to a heavy 1 rep of the complexMetconMetcon (AMRAP - Reps)AMRAP 121 Thruster (95/65) 1 Burpee 2 Thruster 2 Burpee etc. Mod1: Thruster (75/45) Mod2: Thruster (45/35)...

PSKC CrossFit - CrossFitWeightliftingDeadlift (5X5 @ 60%)AccessoryRomanian Deadlifts 3X8MetconMetcon (AMRAP - Rounds and Reps)AMRAP 10 5 TTB 10 Pushups 15 Squats Mod1: 5 Knees to elbows 10 Pushups 15 Squats Mod2: 5 Toes to Kb 10 Inclined Pushups 15 Squats...

PSKC CrossFit - CrossFitWhitten (Time)5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24'' 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click hereWe will partner up, split reps as...

PSKC CrossFit - CrossFit"If not me, then who?" Ending Hero week with a bang, honoring 1LT Travis Manion http://www.travismanion.org/about-travis/ If you've gone 5 for 5, please see a coach we have a special gift for you.MetconManion (Time)7 Rounds for time: Run 400m 29 Back Squats, 135#In honor of First Lieutenant...

PSKC CrossFit - UNLOADEDMetconToday we honor 1stLt Travis Manion. "If not me, then who?" To learn more: http://www.travismanion.org/about-travis/ http://www.cbsnews.com/news/brothers-in-arms-side-by-side-at-arlington/Metcon (Time)7 Rounds for time: Run 400m 29 Goblet Squats, (53/35)In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007 He was fatally...

PSKC CrossFit - CrossFitToday we honor one of Ohio's own, 1LT Ashley White. To learn more: https://youtu.be/GFtvGLUMB4YMetconWhite (Time)5 Rounds for time of: 3 Rope Climbs, 15' 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died...

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