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PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)200m Jog then… 25ft High Knees 25ft Butt Kickers 25ft Bear Crawl 25ft Quadruped Crawl* 25ft Karaoke 25ft Over the Fence, Under the Fence 200m Jog then… 5 Bootstraps 10 Alt Groiners with Twist 10 Split Squats/leg 10 Single Leg RDL/leg (with or without weight) 20 Plank Shoulder Taps 3 Wall...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with 75% effort.B. 60:00 GPPWarm-upWarm-up (No Measure)200m Jog then… 25ft High Knees 25ft Butt Kickers 25ft Bear Crawl 25ft Quadruped Crawl* 25ft Karaoke 25ft Over the Fence, Under the Fence 200m Jog then… 5 Bootstraps 10 Alt Groiners with...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS :30 Box Step-ups → :30 Box Jumps w/slow Step-down → :30 Fast Box Jumps :30 Tuck-ups → :30 Alt. V-ups → :30 Deadbug :30 DBL DB OH Hold → :30 Alt. DB Strict Press → :30 DB Push-upsStrengthPush Press...

PSKC CrossFit - CrossFitView Public WhiteboardSkillHang Power Clean (5-5-5-5-5)Work up to a heavy set of 5.MetconMetcon (Time)For Time with a Partner; Run together, Split the Reps: 800 meter Run 50 Hang Power Cleans (115/75 lb) 600 meter Run 30 Hang Power Cleans (155/105 lb) 400 meter Run 10 Hang Power Cleans...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (3:00 CAP) 10 Air Squats 14 Alt. Lunges 16 Hollow Rocks Immediately into … 2 ROUNDS (4:00 CAP) 10 Jumping Air Squats 200m Run 10 Alt. Step-Ups "WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 14 MINUTES 20 Jumping Air Squats 400m Run 20 Alt. Step-Ups...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Cal Row STATION 2 AMRAP 1 Up/Down 1 Jump Squat STATION 3 AMRAP 4 Sit-ups 4 Hollow Rocks...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with hard effort.B. 60:00 GPPWarm-upWarm-up (No Measure)AMRAP x 5:00 8 SA DB DL/Arm (Feet outside DBs) :30 Filly Hold/Arm * 8 Up-Downs 16 Alt Prisoner Step-Ups ** *Filly Hold: 1 KB in Front Rack, 1...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5:00 8 SA DB DL/Arm (Feet outside DBs) :30 Filly Hold/Arm * 8 Up-Downs 16 Alt Prisoner Step-Ups ** *Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch **Prisoner Step-Up: Hands behind head, chest...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 8 RKBS 6 Goblet Reverse Lunges 2/2 SA KB Thruster Athletes can keep out their KB’s and run through the below Squat prep! 10 Groiners 10 Cossack Squats 10 Kang Squats (with KB in Goblet Position) 5 Tempo Goblet Squats (28X1)StrengthBack Squat...

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