PSKC | Today’s Workout

12 Apr 04/12/2016

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PSKC CrossFit - CrossFitSKILLDouble-UndersJump Rope Practice Work on Variations: Singles/right to left alternating feet/right foot/left foot/side straddles/front straddles/running in place/double unders https://m.youtube.com/watch?v=eIaAJ8K3o_oMetconMetcon (Time)Buy in: 50 double unders 40-30-20-10 Overhead Kettlebell Swings 53/35 Sit ups Cash out: 50 double unders Mod 2: Buy in: 150 singles 40-30-20-10 Overhead Kettlebell Swings 44/26 Sit ups Cash out: 150 singles Mod 1: Overhead Swings...

12 Apr Liftmore 4.12.16

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PSKC CrossFit - Liftmore (Olympic Lifting)NO LIFTMORE THIS THURSDAY!!! Sorry! I will be travelling to Louisville and cannot make it. - ZakWarm-upSnatch Grip Push Press + OHS + Sotts Presses (Work up to a moderate single of the complex)WeightliftingFull Snatch + 2 OH Squats (Work...

11 Apr 04/11/2016

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PSKC CrossFit - CrossFitWeightliftingSquat Clean (1 RM)Find your training max! https://m.youtube.com/watch?v=DEZx3PmXU4cMetconMetcon (AMRAP - Rounds and Reps)10 Minute Amrap: 5 Squat Cleans 155/105 10 T2B 15 Box Jumps 24/20 Mod 2: 5 Squat Cleans 135/95 10 K2E 15 Step ups Mod 1: 5 Squat Cleans 95/65 10 Toes to Rig 15 Step ups...

11 Apr UNLOADED 4-11-16

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PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Tabata 5 Stations 20w/10r x 8 1- Plate Push 2 -Mtn Climbers 3 -Russian KB Swings (53/35) 4 -Slamball (30/20) 5 -Skierg...

10 Apr Spring Strength & Conditioning Camp

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Are you a high school athlete looking to get stronger, increase your speed and quickness? Are you wanting to gain an edge on the field for next season? Are you wanting to learn the correct way to squat, deadlift, bench, and clean? Are you wanting to learn from...

08 Apr Unloaded 4-8-16

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)Teams of 3 Each team has a 45/25# plate. Plate cannot touch the ground during workout. 20 Burpee penalty (for each) if plate is dropped. For Time: 800m Plate Carry 150 T2B/K2E/Sit Up 150 Box Jumps (24/20) 150 Plate Squats 150 Overhead Swings (53/35) 1 Person working at a...

08 Apr Run Forest, Run!

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PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Up, it’s FYF. 5 RFT 400m Run together 40 Wallball (20/14); split as needed **Mod 2: Wallball (14/10) **Mod 1: 30 Wallball (14/10)...

07 Apr Liftmore 4.7.16

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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-up1: 1 x Push Press + 2 Push Jerks + 1 Split Jerk (Work up to a heavy single in 5 sets.)Without setting the bar down perform: 1 x Push Press + 2 Push Jerks + 1 Split JerkWeightlifting2: 2...

07 Apr EMOM All Day or Until You Can No Longer Complete Within the Minute

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PSKC CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Ascending EMOM; Keep going until you can no longer complete within the minute. Minute 1: 1 Burpee, 1 Box Jump Minute 2: 2 Burpees, 2 Box Jumps Minute 3: 3 Burpees, 3 Box Jumps, etc. **Mod 2 & 1: Step-ups...

06 Apr UNLOADED 4-6-16

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PSKC CrossFit - UNLOADEDMetconMetcon (Time)4 RFT Partner Style Split Reps as needed, one person working at a time 400m Run (together) 20 Burpee Box Jumps (24/20) 20 Sit Ups 20 Wall Balls (20/14) 20 Jump Rope...

Today’s Workout

12 Apr 04/12/2016

12 Apr Liftmore 4.12.16

11 Apr 04/11/2016

11 Apr UNLOADED 4-11-16

10 Apr Spring Strength & Conditioning Camp

08 Apr Unloaded 4-8-16

08 Apr Run Forest, Run!

07 Apr Liftmore 4.7.16

07 Apr EMOM All Day or Until You Can No Longer Complete Within the Minute

06 Apr UNLOADED 4-6-16

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