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PSKC CrossFit - CrossFitGymnasticsDo 5 sets of rope climbs and strict/weighted pullups. Perform 2 reps of each.A: Rope Climb (5 x 2)GymnasticsB: Pull-ups (5 x 2)MetconMetcon (No Measure)40 sec on/ 20 sec off x 4 Stay on same station for all 4 rounds Weighted sit ups Goblet squats Skierg OH...

PSKC CrossFit - CrossFitDELOAD WEEK: Time to work on skills and get outside.SKILL ()Metcon (AMRAP - Rounds and Reps)A: KB CLEAN AND PRESS 5 4 3 2 1 B: 15 MIN AMRAP PARTNER LEVEE SPRINTS, YOU GO I GO...

PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)Pain Clinic 4 x 6 Min Stations 1:30 min rest between stations 1) P1: 10 Cal Skierg P2: Burpees 2) P1: Plate Pushes P2: Flutter Kicks 3) P1: 10 x Single KB Push Press (Switch arms each...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)Tabata w/ a twist (20w/10r) x 8 1- KB Swings (53/35) 2- Skierg cals 3- Slam Ball 4- Turf Sprints FINISHER: w/ a partner complete 40 Burpees 100 Jumping Jacks 200 m sprint...

PSKC CrossFit - CrossFitGymnasticsHandstand Push-ups (5-4-3-2-1)MetconMetcon (AMRAP - Reps)TABATA : 20w/10r x 8 Circuit Through the Following: Overhead Swings (53/35) Toes 2 Bar Plate Push Situps Wallball (20/14)...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)400 m Run 20 Goblet Squats (53/35) 20 KB Push Press (53/35) (10 each arm) 400 m Run 16 Goblet Squats (53/35) 16 KB Push Press (53/35) (8 each arm) 400 m Run 10 Goblet Squats (53/35) 10 KB Push Press (53/35) (5 each arm) 400 m Run...

PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: Sotts Press (4 x 4 Climbing)Weightlifting2: Snatch from the Blocks (Work up to a heavy double)EMOM - Every Minute on the Minute3: Snatch (12 minute EMOM)1 rep every minute for 12 minutes: 3 min @ 75% 3 min @ 80% 3 min...

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