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PSKC CrossFit - CrossFitView Public WhiteboardWeightlifting1 power clean + 1 Front Squat + 1 JerkEvery :90 for 6 rounds compete the complex. Increase weight each roundMetconMetcon (Time)3 Rounds for Time * 10 Front Squats (155/105) (135/95) (95/65) * 20 Toes to Bar (K2E) (situps) * 50 Double Unders...

PSKC CrossFit - UNLOADEDYour mind will take the shape of what you frequently hold in thought, for the human spirit is colored by such impressions.” – Marcus Aurelius If we were to bend our torso into a hunched over position for many days, the curvature of...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (No Measure)3 sets of 12xSingle KB Reverse Lunges each leg https://youtu.be/yWyMSwbBhp4 15x Banded Good Mornings https://youtu.be/53VJa051bg0Metcon (AMRAP - Reps)Tabat :20w / :10r, 8 Rounds at each station. 1. Air Squats 2. Jumping Lunges 3. Weighted step ups 4. Goblet Squats 5. Weighed alt. Lunges In tabata you want to...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift + HSPU (Work up to a heavy single deadlift)5-4-3-2-1 Deadlift (increasing weight) 2-4-6-8-10 HSPU (Strict)MetconMetcon (AMRAP - Rounds and Reps)AMRAP - 15 min 3,6,9,12,15, etc. -Deadlift (225/155) (185/115) (135/95) -HSPU (push-ups) (inclined push-ups) * Every 3min - 200m run...

PSKC CrossFit - UNLOADEDhttps://youtu.be/mi4qE7-yJwgView Public WhiteboardMetcon (No Measure)BODY ARMOR Not for Time: 27-21-15-9: Dumbbell Bench Press (50’s/35’s) Ab Mat Sit-Ups Not for time, but for quality effort. On the dumbbell or KB’s bench press repetitions, these are completed with one dumbbell or KB in each hand. Stimulus wise, we are looking...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)For Time: 1 round Kelly 2 rounds Helen 1 round Kelly Kelly: 400m run, 30 box jumps (24/20), 30 wall balls (20/14) Helen: 400m run, 21 kb swings (53/35), 12 pullups...

PSKC CrossFit - CrossFithttps://www.instagram.com/tv/Bk25HcPAXKc/?utm_source=ig_share_sheet&igshid=1fksfkg2drefnView Public WhiteboardMetcon (AMRAP - Reps)Teams of 3, 25 Min AMRAP P1- 750m Row P2 & P3 AMRAP 5x Deadlifts (275/185) 5x Bench Press (185/130) 5x DBall Cleans (100/60) *complete a full round before next Partner begins. While P1 Rows 750m Row, partner 2&3 complete as many rounds as...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)For Time: Partner!!! 30 Rounds (15 each) 5 x Wall Balls (20/14) 3 x HSPU/Push Up 1 x DB KB Power Clean (53/35) (44/26) (35/18) **30 Min Time Cap**...

PSKC CrossFit - CrossFitGo here for workout description on PSKC IGTV https://www.instagram.com/tv/BkyMzGvA4bT/View Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 4: There's a total of 5 x 8:00 stations. You will work non-stop for 40 minutes. 1) Max calories on the rower/ski 2) Max burpee pull-ups (2 at a time) 3) Max...

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