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Today’s Workout

20 Jul

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PSKC CrossFit - CrossFitNew Cycle starts this week! Lower body lift is Sumo Deadlift and upper body is Bench bro! Also, make plans to join us this Wednesday for the "Boston" workout!WeightliftingSumo Deadlift (Establish training max)Remember - training max is NOT a PR effort. Work...

17 Jul

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PSKC CrossFit - CrossFitMetconMetcon (Time)With a team of 3, complete for time: *split reps as needed 200m sprint 30 HSPU 30 BURPEE pullups 400m run 60 slamball 60 box jumps 800m run 90 calories/row/ski/assault 90 target Burpees...

17 Jul

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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upBehind The Neck Jerk (5 x 2 climbing)Weightlifting2 Cleans + 1 Jerk from the Blocks (Work up to a heavy set. )Set up the blocks so that the bar is at the top of the knee. Start with your weight...

16 Jul

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PSKC CrossFit - CrossFitDouble-Unders (Max Unbroken)https://m.youtube.com/watch?v=Zyvusyli-UU http://library.crossfit.com/free/pdf/CFJ_2014_12_Double_Achauer2.pdf Advanced do Flight Simulator 5 unbroken double unders 10 unbroken double unders 15 unbroken double unders 20 unbroken double unders 25 unbroken double unders 30 unbroken double unders 35 unbroken double unders 40 unbroken double unders 45 unbroken double unders 50 unbroken double unders You must stop between sets. You cannot...

15 Jul

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PSKC CrossFit - CrossFitWeightliftingKettlebell Clean (5-4-3-2-1)https://www.youtube.com/watch?v=cPYfiwpUeSE&app=desktopWeightliftingKettlebell Snatch (5-4-3-2-1)https://www.youtube.com/watch?v=jvFcO8punX0&app=desktopMetcon800m Run 21-15-9 Overhead Swing (53/35) Target Burpees...

14 Jul

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PSKC CrossFit - CrossFitGymnasticshttps://m.youtube.com/watch?v=2Vymm8nH4wMPull-ups (5/4/3/2/1)Perform strict pullups unbroken for each set. Use least amount of resistance.GymnasticsRing Dips (5/4/3/2/1)Perform strict ring dips unbroken for each set. Use least amount of resistance.MetconCircuit through each of the 5 exercises for 5 rounds. Rest 1 minute between rounds. Score...

14 Jul

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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upNon-Heaving Snatch Balance (5 x 2 Climbing in weight)Set the bar on your back in a back squat stance, without heaving dive under into the catch position of the snatch.Focus today on foot-work. Slide the feet out NOT forward....

12 Jul

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PSKC CrossFit - CrossFitHappy Monday! We are DELOADING this week! Utilize this week to work on skills and let your body recover from the strength cycle, and be ready to start a new one next week!GymnasticsRope Climbs https://www.youtube.com/watch?v=AD0uO7JGdZURope Climb (2)MetconMetcon (Time)For time: 1200m run (Crazy like Swayze) 80...

10 Jul

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PSKC CrossFit - Liftmore (Olympic Lifting)Warm-upJerk Balance (4 x 4 Climbing)https://www.youtube.com/watch?v=XLGOJ9FZW3USet back foot up in its finish position and leave your lead foot under your hips. Dip the knees out and down and dive under the bar by moving your lead foot to the...

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