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PSKC CrossFit - CrossFitJoin Coach Zak this Friday at 630pm for an in depth Olympic Lifting seminar covering the Clean and Jerk!WeightliftingBench Press (5x3 at 80% last set all out)AccessoryRenegade Row (3 x 4 )one rep = row left arm, pushup, row right...

Starting this Friday we're introducing the PSKC Barbell Club and "Lift More Fridays". The Club and Lift More Fridays are a dedicated time to Olympic lifting, snatching, cleaning and jerking, and everything that will you make you better at those lifts. In coordination with our successful"Road...

PSKC CrossFit - CrossFitWeightliftingHang Power Clean + Jerk (20 minutes to establish max for the day. )MetconCrossFit Games Open 13.4 (AMRAP - Rounds and Reps)Complete AMRAP in 7 minutes of: 3 Clean and Jerk 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12...

PSKC CrossFit - CrossFitWeightliftingBack Squat (5 x 3 @ 80% 1RM)Last set is as many reps as possible. Record # into wodify.AccessoryOverhead Squat (3 x 6)Increase weight each setMetconMetcon (Time)3 rounds 25 x wall balls (20/14) 15 x Overhead Swings (53/35) 10 x box jumps (24/20)...

Functional fitness is defined as "exercises that train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports." Break that down and it translates as performing movements in the gym that will...

PSKC CrossFit - CrossFitRowing and Double Under Clinic tonight at 630pm!MetconMetcon (Time)Partner Up! You go/I go, break up reps as necessary. For time: Row 1000m 50 Pull-ups 40 Overhead KB swings (70/53) 30 Overhead squats (115/85) 20 Burpees Run 400m (run as a team) 20 Burpees 30 Overhead squats 40 Overhead KB swings 50 Pull-ups Row 1000m...

PSKC CrossFit - CrossFitGymnasticsPull-ups (5 x 5 )Ring Dips (5 x 5)MetconMetcon (Time)3 rounds for time: 7 target burpees 7 front squats (155/105) 7 slamball...

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