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PSKC CrossFit - CrossFitBring a Friend - This Saturday!WeightliftingFront Squat (5 x 3 @ 80% - last set is all out)AccessorySumo Deadlift (3 x 5)MetconMetcon (AMRAP - Rounds and Reps)10:00 AMRAP 10 x WallBall (20/14) 8 x Hang Clean (135/95) 6 x Burpee Over the Bar...

PSKC CrossFit - Liftmore (Olympic Lifting)WeightliftingSotts Press (4 x 4)Unrack the barbell with a snatch grip and descend into the bottom of a squat. While maintaining an upright torso, press the bar overhead while in the bottom position.Vertical Snatch from the Pockets (Work up...

PSKC CrossFit - CrossFitWe are joining other gyms across the country to honor the Legend, Chris Kyle - the American Sniper. http://www.chriskylememorialbenefit.com/index.php/event-schedule/official-legend-wodMetconThe Legend - Chris Kyle (Time)233 Reps Total Chris's BUD/s Class 233 4 x Pistols (single leg squats) 25 Kettlebell Swings (54#M, 35#F) 50 x Pushups (Chest to Floor) ...

PSKC CrossFit - CrossFitWeightliftingDeadlift (4 x 4)MetconMetcon (Time)Partner Chipper (reps are total, so divide as necessary) - 60 Wall Balls (20/14) - 50 TTB - 40 Box Jumps (30/24) - 30 Deadlift (135/95) - 20 Thrusters (135/95) - 10 Wall Walks...

PSKC CrossFit - CrossFitWeightliftingPush Press (4 x 4 at 70% - last set is all out)AccessoryClose Grip Bench (3 x 10)MetconMetcon (AMRAP - Reps)Tabata (0:20w/0:10r x 8 at each station) - Shoulder to Overhead (105/75) - Push Ups - V-ups...

PSKC CrossFit - CrossFitWeightliftingComplex of Snatch Balance to OHS (build to a heavy single for the day)Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip. Pop the bar with...

PSKC CrossFit - CrossFitWeightliftingFront Squat (4 x 4 @ 70% - last set is all out)Good Mornings (3 x 8)MetconMetcon (AMRAP - Rounds and Reps)10:00 PARTNER "DT" AMRAP (partner up, tag in and out as needed) - 12 Deadlift (155/105) - 9 Hang Power...

PSKC CrossFit - Liftmore (Olympic Lifting)WeightliftingStrict Press from split position (4 x 4)Perform 1 split jerk to achieve proper split position, and then perform 4 strict presses from that position. Fight to maintain a good upright position and take it easy on the weight...

PSKC CrossFit - CrossFitMetconBradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here...

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