Today’s Workout

29 Sep 9/29/2015

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PSKC CrossFit - CrossFitHang Clean (2 Rep Max)Metcon (Time)Ascending Ladder 1-10 Target Burpees Descending Ladder Hang Cleans 10-1(135/95) Ex. 1 - 10 2 - 9 3 - 8 etc...

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29 Sep Liftmore 9.29.15

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PSKC CrossFit - Liftmore (Olympic Lifting)Muy SnatchitasSKILL1: Heaving Snatch Balance (Work up to a Heavy single.)No more than two (2) misses allowed. Perform at least 6 sets.Weightlifting2: 3 Position Snatch (Work up to a heavy set of the complex.)1 x high-hang 1 x low hang 1...

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28 Sep 9/28/15

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PSKC CrossFit - CrossFitWeightliftingBack Squat (4 x 4 @70% - last set all out)https://youtu.be/5vu3eG5zWasAccessoryGood Mornings (3 x 8)MetconMetcon (AMRAP - Reps)10:00 AMRAP 5 x Front Squats (115/85) 5 x C2B Pullups 10 x Front Squats 10 x C2B Pullups 15 15 etc...

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28 Sep UNLOADED

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PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)30w/30h/30r x 4 1) Slamball/ Overhead Hold 2) Airdyne/Wall Sit 3) Push Ups/ Plank 4) V-Ups/Hollow Hold...

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27 Sep Modifying Workouts

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Starting Monday we're introducing a new system of modified workouts. We're going to implement a modified system and give you guys 2 options to choose from when you cannot do the workout as prescribed (Rx'd). We've been very fortunate to gain several new members in the...

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25 Sep Team “50/30”

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PSKC CrossFit - CrossFitMetconTeams of 4 - Split into 2 pairsMetcon (Time)Pair A Completes: * 50 pull-ups * 50 thrusters (115/95) * 50 cal row * Run 800 as a team * 30 burpee to plate * 30 deadlift (225/165) * 30 kb GTO (53/35) At the same time, Pair B completes * 50...

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25 Sep UNLOADED 9-25-15

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PSKC CrossFit - UNLOADEDMetconMetcon (AMRAP - Rounds and Reps)15 Minutes Increasing reps each round 200m Run 5 Burpees 7 Air Squats 200m Run 6 Burpees 8 Air Squats 200m Run 7 Burpees 9 Air Squats 200m Run 8 Burpees 10 Air Squats Etc… Continue increasing for 15 Min...

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24 Sep 9/24/2015

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PSKC CrossFit - CrossFitGymnastics15 min to review gymnastics kip and Toes To Bar Then: Climb as high up the ladder as possible of unbroken TTBToes-To-Bar (3-6-9-12...

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23 Sep 9/23/2015

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PSKC CrossFit - CrossFitWeightliftingPush Press (5X5 @ 60% - Last set all out)AccessoryStrict Pull-ups (3X Max Effort)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 12min * 5 Shoulder to Overhead * 5 Bar over Burpees...

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23 Sep UNLOADED 9-23-15

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PSKC CrossFit - UNLOADEDMetconMetcon (No Measure)Partner Pain Clinic! 4 Stations @ 6 min each 1) P1-Skierg 150m P2- Overhead Hold 2) P1- 7 x Sit Ups P2- Plank 3) P1 - Farmers Carry Turf Up/Back P2- Dead Hang 4)...

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