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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Strength-Not For Time 3 x 12 (Each Leg) - Single Leg Glute Bridge 3 x 10 - Wall Ball Sit Ups 3 x 20 - Overhead Walking Lunge (35/25# Plate) Death By Wall Balls Min 1 - 1 Wall Ball...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingDeadlift (5X5 @ 60%)Last set AMRAPAccessoryWeighted Step-ups (3X10 each leg)MetconMetcon (AMRAP - Rounds and Reps)12min AMRAP * 30 Double Unders (60 singles) * 2 Squat Cleans (135/95) (115/80) (95/65) * 2TTB (toes to rig) (sit-ups)Add 2 reps to Cleans and TTB after each...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)In Teams of 3, For Time: 400m Run with 20/14# Wall Ball 3 Rounds: 30 Deadlifts (95/65) 27 Hang Cleans (same weight) 24 Wall Balls (20/14) 21 Double KB Push Press (53/35) 400m Run with 20/14# Wall ball 2 Rounds: 30 Deadlifts (135/85) 27 Hang Cleans (same weight) 24 Wall...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (Time)Partner Up P1- Holds 25/10# Plate P2- Works Split Reps 100 Alternating lunges 30 DBL KB Push Press 80 Jumping Squats 30 DBL KB Push Press 400 M Run 30 DBL KB Push Press 80 Jumping Squats 30 DBL KB Push Press 100 Alternating lunges...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingStrict Press (1x1)Establish a training cycle maxMetconMetcon (AMRAP - Rounds and Reps)10 Minute AMRAP 3 HSPU (Push Ups) (Hand Release PU) 3 Pull Ups (Jumping) (Ring Rows) 3 Thrusters (95/65) (75/55) (45/35) 6 HSPU 6 Pull Ups 6 Thrusters 9, 12, 15, 18.. *Add 3 Reps Each Round* SCORE=...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)AMRAP 6 P1- 100/60lb D Ball Hold P2- 100 M Sprint 2 Min Break AMRAP 6 P1- Plank Hold P2- 10x KB Push Press 2 Min Break AMRAP 6 P1- Wall Sit P2- 10x Goblet Squats 2 Min Break AMRAP 6 P1- Hollow hold P2- 10x Sit Ups...

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