PSKC | Today’s Workout

22 Apr UNLOADED 4-22-16

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)For Time!!! 9 rounds 5 x Burpee Box Jumps 7 x Dbl KB Thrusters 45 min cap...

21 Apr Liftmore 4.21.16

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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upClean Pull + Full Clean (5 x 2)Perform a clean pull, reset, then full cleanWeightliftingClean grip deadlift (5 x 3)Slightly Faster WeightliftingMetcon (Weight)EMOM x 10 A) 10 x Dimel Deadlift B) 10 x Reverse Hypers...

21 Apr 04/21/16

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PSKC CrossFit - CrossFitSKILLStrength Circuit (AMRAP - Rounds)30 Min Strength Circuit Hand over hand sled pulsl OH KB walk 50m Farmers Carry Bench x 3 reps...

20 Apr 04/20/16

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PSKC CrossFit - CrossFitWeightliftingPush Press (5x5)Last set is all outGymnasticsPull-ups3x5MetconMetcon (AMRAP - Reps)10 min cap 5 rounds of 6 x Power Clean (115/75) 9 x Push Presses 30 x Double Unders ** If there is still time left in the clock, perform bar facing burpees Mod 2 (95/65) 90x singles Mod 1 (75/45) 90x Singles...

19 Apr Levee Ladders

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PSKC CrossFit - CrossFitMetconMetcon (Time)1-2-3-4-5-5-4-3-2-1 of: Levee Sprint Ladders *At the end of each odd number ladder, perform 10 x situps. **At the end of each even number ladder, perform 10 x burpees. For example, perform 1 x levee sprint then 10 x situps. Then 2 x levee sprints...

18 Apr 04/18/16

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PSKC CrossFit - CrossFitWeightliftingSquat Clean (5x5)All sets must be unbroken. There will not be an all out set.AccessoryDeficit Deadlifthttps://www.youtube.com/watch?v=CpWsUsqBtN8MetconMetcon (Time)3 rounds for time 400 m Run 15 x Thrusters ( 115/75) Mod 2 (95/65) Mod 1 (75/45)...

18 Apr UNLOADED 4-18-16

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PSKC CrossFit - UNLOADEDMetconMetcon (4 Rounds for reps)WORK/HOLD/REST :20w/:20h/:20r x 5 1- Plate Push Press (45/35)/Ovhd Hold 2- Jumping Air Squats/Wall Sit (weighted optional) 3- Skierg/Rock Hold 4- Suicides/ Hollow Hold Score is the round with least # of reps during "work" portion, at each station...

15 Apr 04/15/2016

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PSKC CrossFit - CrossFitMetconMetcon (Time) Teams of 3! 400 Meter Run Relay (1 runs at a time) 150 Thrusters 95/65 100 Pullups 50 Bar facing burpees 400 Meter Run (Run Together) Mod 2: 150 Thrusters 75/45 100 Jumping pullups 50 Burpees Mod 1: 150 Thrusters 65/35 -The first run should be performed relay style. Athlete 1...

15 Apr UNLOADED 4-15-16

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)Who can finish?! Partner Workout Split Reps as necessary, 1 working at a time 50 Cal Row 50 Box Jump Overs (24/20) 50 Overhead KB Swings (53/35) 50 Wall Balls (20/14) 50 Partner Med Ball Sit Ups (20/14) 50 Wall Balls (20/14) 50 Overhead KB Swings (53/35) 50 Box Jump Overs...

14 Apr 04/14/2016

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PSKC CrossFit - CrossFitGymnasticsTake time to work on handstand progressions and variations: (Headstand,handstand kick ups, handstand, handstand walk practice etc.) https://m.youtube.com/watch?v=0WCAmeqQnSEMetconMetcon (No Measure)Tabata: 20:10 x8 1. Ball Side Slams against the wall (rotate sides every rep) https://m.youtube.com/watch?v=2BmitGSZKPs 2. Goblet Squats 53/35 3. Slam Balls 4. Row for Cals 5. Mountain Climbers Stay on...

Today’s Workout

22 Apr UNLOADED 4-22-16

21 Apr Liftmore 4.21.16

21 Apr 04/21/16

20 Apr 04/20/16

19 Apr Levee Ladders

18 Apr 04/18/16

18 Apr UNLOADED 4-18-16

15 Apr 04/15/2016

15 Apr UNLOADED 4-15-16

14 Apr 04/14/2016

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