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PSKC CrossFit - CrossFitMetconMetcon (Time)TEAMS OF 3 (RUNNING CLOCK) Weightlifting: -10 minutes to establish 1 rep max Power Clean and Jerk **At the 10 minute mark go right into...

PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Reps)3 MIN AMRAP 14 DBL KB Cleans (53/35) (44/26) (35/18) 14 DBL KB Front Squats (Same weight) ++Max effort burpees to finish out minutes++ *2 MIN REST* 3 MIN AMRAP 12 DBL KB Cleans 12 DBL KB Front Squats ++Max effort burpees to finish out minutes++ *2 MIN...

PSKC CrossFit - CrossFitWeightliftingSplit Jerk (5/3 @ 80% (no all out set)AccessorySeated Double KB Press (3x8)https://www.youtube.com/watch?v=vSjthx8vHNsMetconMetcon (Time)30-20-10 Toes to Bar (K2E) (T2R) Box Jumps (24/20) (stepups) American KB Swings (53/35) (44/26) (35/18)...

PSKC CrossFit - UNLOADEDWarm-upWarm-up (No Measure)4 x 200M Sprint Cut-Downs 1 - 1:20 2 - 1:10 3 - 1:00 4 - 0:50 SecondsMetconMetcon (AMRAP - Rounds)10 MIN EMOM MIN1: 10 BOX JUMPS MIN2: 10 OH SWINGS **2 MIN REST** 10 MIN EMOM MIN1: 15 SIT UPS MIN2: 15 SLAM BALLS - Score is the number of...

PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)***Review of power snatches/thrusters/and pullups ---With partner I go/you go of each movement--- 3 Rounds NOT FOR TIME: 2 Power Snatch (with weight they plan to use) 2 Thruster (same weight) 4 Pullups (work on stringing C2B/ butterfly/kipping/or work on kipping/hollow/arch positions) https://www.youtube.com/watch?v=qZ6NX4yQLCoMetconMetcon (Time)Partner UP! FOR TIME: *****400...

PSKC CrossFit - CrossFitWeightliftingBack Squat (5x3 @ 80% (last set all out)AccessoryDimel Deadlift (3x10 (climbing sets)Start at the top and lower the bar to just below the knee while shifting weight back to the heels. Explode back up powerfully and repeat.MetconMetcon (AMRAP - Reps)3 MINUTE...

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